CrossFit Indian Trail – CrossFit

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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