CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Sometimes you will never know the value of a moment, until it becomes a memory.” – Dr Suess
Words from a childrens’ book, but words that reach far beyond.
It’s easy to get caught up in “life”.
To be so focused on chasing our next goal. Hunting that next accomplishment.
Dr Suess gives us a grounding thought: to value the present. To appreciate the moments in front of us, despite how tempting it may be to look ahead. In today’s world, we’re moving faster than ever. Planning more than ever. Forecasting more than ever. But in all the plans that we could possibly dream up, regardless of how big and audacious as they may be, do not create memories. Only today can.
MOBILITY
Straddle Stretch
Front Rack Stretch
Pigeon Pose + Wrist Stretch
ACTIVATION
3 Rounds:
30 Seconds Each:
Easy-Moderate-Hard Bike
Push-up to Down Dog Video
Russian Kettlebell Swings (Light Weight)
5 Air Squats + Hold remainder of :30 Seconds
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 @ 109%
6 Reps @ 102%
12 Reps @ 94%
STIMULUS
DESCRIPTION
Based off 10RM Back Squat
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
Floor It (5 Rounds for time)
On the 5:00 x 5 Rounds:
100′ Handstand Walk (5 wall walks)
5 Power Clean and Jerks (185/135)(135/95)
15/12 Calorie Assault Bike
STIMULUS
DESCRIPTION
You’ll complete the 3 listed stations for time in this 5 round interval workout
Rest with whatever time remains in each 5-minute window
Rounds begin on the [0-5-10-15-20]
Your score is the slowest of the 5 rounds
To get the right stimulus, each round should take less than 4 minutes to complete
This gives you at least 1 minute to rest before starting the next round
4 minute rounds work out to an average of 1:20 per station
HANDSTAND WALK
Choose a distance that you can clear in about 1 minute
See “”subs”” for a list of other variations
POWER CLEAN AND JERKS
After power cleaning the barbell, you can get it overhead with a push press or push jerk
Choose a moderately-heavy weight here that you could cycle for 5+ unbroken reps when fresh, but will likely complete as fast singles within the workout ”
“# STRATEGY
GENERAL
With rest built in, the goal is to move with a purpose through these 3 station
However, since the score is the slowest of the 5 rounds, we’re looking for intellegient intensity
Find a speed early on that you see yourself being able to hold or improve upon in the later rounds
HANDSTAND WALK
Coming off a rest station, you may be able to work through big chunks of handstand walks
Your strategy here is based on how confident you are with this higher skilled movement
If this is a good movement for you, let’s get outside your comfort zone
If being upside down is challenging, smaller checkpoints can be beneficial:
1 Set: 100′
2 Sets: 50-50′
3 Set: 50-25-25′
4 Sets: 25-25-25-25′
POWER CLEAN AND JERKS
While you are capable of going touch-and-go sets with this weight, keep in mind what will be sustainable for you later on
With the bar coming back down to the ground after each rep, 5 fast singles might be the more consistent option
Extra Credit
Metcon (No Measure)
3 Sets: 21 Weighted Glute Bridges
3 Sets: 15 Dumbbell Romanian Deadlifts (70’s/53’s)
3 Sets: 9: Barbell Good Mornings
STIMULUS
DESCRIPTION
Today’s Body Armor piece targets the muscles of the posterior chain
Complete all 3 sets at one movement before advancing to the next
You can increase in weight or stay the same across on the glute bridges and good mornings
All loads today should be challenging, but unbroken
Record the weights used for each set in the notes section
Look to maintain quality over speed through each movement
Rest as needed between sets