CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Our patience will achieve more than our force.” – Edmund Burke
We are emotional beings. And we can only be rational, after we’ve been emotional.
When we see someone who is composed under adversity, it’s not that they aren’t an emotional person. Those feelings are there. What’s different (compared to the explosive nature of a “hot head”) is the closing of a certain gap. That of between an emotional reaction, and the subsequent replacement of rational thought.
Abraham Lincoln exercised this understanding through his “hot letters”. When he became fuming mad at someone, he forced himself to complete a task before taking his wrath directly to the individual. He wrote a letter to the offender, outlining all the wrongs and misdoings that have been committed. He held nothing back. Then, he would fold it up, place the letter in an envelope, place it in his desk drawer, and… never send it.
Think through the last time we lost our temper on someone. Was it worth it? Emotions will cool. And we can proceed in a more reasonable fashion that we won’t regret. We just need to acknowledge that gap, and work ourselves there through patience.
MOBILITY
Barbell Ankle Stretch
Wrist Stretch
Front Squat Hold
ACTIVATION
2-3 Rounds For Quality:
:20 Second Single Unders
:20 Second Banded Pull Aparts
:20 Second Active Spiderman
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Weightlifting
Back Squat
3 Reps @ 106% of 10RM Back Squat
6 Reps @ 99% of 10RM Back Squat
12 Reps @ 91% of 10RM Back Squat
STIMULUS
DESCRIPTION
Increasing by 3% over last week for this Back Squat piece
We’ll start with heavier weights/low reps and move towards lighter weights/higher reps over these 3 sets
The percentages are based off your 10RM Back Squat
We completed a 10RM Back Squat test recently on 6.8.20
If you don’t have this number, you can estimate your 10RM as roughly 75% of your 1RM Max or 85% of your 5RM
Rest as needed between sets to maintain quality movement and unbroken sets
Metcon
Dirt Nap (Time)
3 Rounds:
15 Hang Squat Cleans (115/85)
15 Lateral Barbell Burpees
STIMULUS
DESCRIPTION
“Dirt Nap” is a repeat workout last completed on 5.22.19
In this couplet, we have a short-range sprint effort
Scores for the last time this workout was completed ranged from 4-10 minutes
HANG SQUAT CLEANS
Today is a day that we are looking to hold onto the barbell for larger rep counts, versus smaller sets
Barbell weight selection is the most important piece of getting the right stimulus
Choose a weight that you are confident in completing with 1 just break during the workout
If you’re on the fence, go with the lighter option and cycle big sets
LATERAL BARBELL BURPEES
For the lateral barbell burpee, you can jump-up or step-up out of the bottom
A two foot takeoff over the bar is prescribed
You do not have to stand to full extension when jumping over the bar ”
STRATEGY
LATERAL BARBELL BURPEES
Although a short-range sprint, we still need to pace the burpees relative to our conditioning
What is more important than cycling the burpees quickly is the need for large sets on the barbell
We aren’t going to stop on the burpees, but we absolutely can stop on the barbell
A good mindset on this station is to try and get a little faster with each round
This will help you effectively pace these out from the beginning and allow you to thrive on the hang squat cleans
HANG SQUAT CLEANS
One break on the barbell is ideal from the beginning
Your options include [8-7] [9-6] [10-5]
Cycling big sets does not mean you have to move like your hair is on fire
What will likely be more beneficial is trying to move as efficiently as possible through each rep
Smooth, controlled movement allows you to stay composed during these large ranges of motion
Good movement also allows you to slow down your breathing and maintain a steady rhythm
Extra Credit
Metcon (No Measure)
Bike Recovery
15 Minute Recovery Bike
On the [5-10-15:]
15 Pausing Hip Extensions
STIMULUS
DESCRIPTION
Building in some posterior chain work to our recovery bike session
Every 5 minutes, you’ll complete 15 pausing hip extensions before getting back on the bike for an easy ride
These 15 reps are meant for quality over speed, as they have a 1-second pause at the top and bottom
The pausing hip extensions will take place at the [5:00-10:00-15:00] on a running clock
Use a clock instead of the bike’s monitor, as that may stop counting when you get off
You can use any bike or machine that you have available
There is no score for this recovery piece ”
MOVEMENT VIDEOS
Hip Extensions: https://youtu.be/6unUeUzvNkE