CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Just chill…
10 pvc passthroughs
200m light jog
8 russian baby makers
8 warrior squats
6 bird dogs/leg with light kb
6 presses with kb/arm
Prone swimmers x8
3-5 strict pull ups
10 push ups
Weightlifting
Deadlift
3 Reps @ 70%
1 Rep @ 75%
3 Reps @ 70%
1 Rep @ 80%
3 Reps @ 70%
1 Rep @ 85%
STIMULUS
Alternating between sets of 3 at 70% and increasingly heavy single deadlifts (75-80-85%)
6 total working sets, resting as needed between
Round percentages up or down as needed to create clean numbers to work with
MOVEMENT FOCUS
Click-Click
We can listen for two clicks today when deadlifting. The first happens before we even lift the weight. When getting set-up in the bottom, pull up on the barbell without lifting it off the floor to “take the slack out of the bar”. This sets the body into a more active position to lift heavy weights. The second click happens on the way down. When trying to get strong, we want to control the bar as much as we can. If we “click” the bar off the ground instead of slamming it into the floor, we are using more muscle and not just gravity to help get the bar off the floor. Lightly “clicking” the bar gets us a lot stronger than slamming.
Metcon
Hangnail (AMRAP – Rounds and Reps)
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike
20 Barbell-Facing Burpees
15 Deadlifts (185/125)
RX+ – 245/165
STIMULUS
Repeat workout from January 29, 2019
Choose weights on the dumbbell and barbell that you can complete within 3 sets
Using one dumbbell, switch hands every 5 reps on the dumbbell hang clean and jerk
There is no need to stand to full extension on the lateral barbell burpees
STRATEGY
The only two movements that we’d break up today are the deadlifts and dumbbell hang clean and jerks. We can aim to break these into 2-3 sets from the very beginning. Really strong scores for this workout are 3+ rounds, with most scores hovering in the mid 2’s. This means that rounds are taking anywhere between 5-6 minutes to complete. Pace accordingly to stay consistent across the 16 minutes.
Dumbbell Hang Clean and Jerks
2 Sets: 15-15
3 Sets: 10-10-10
Deadlifts
2 Sets: 9-6 or 8-7
3 Sets: 5-5-5 or 6-5-4
MOVEMENT FOCUS
Bringing the Weight Down
There are a couple ways to bring the dumbbell back down from overhead. Each has their pros and cons. The faster version is to bring the weight from overhead directly between the legs. While it is faster, it can also be more taxing and cause you to break more often. The slower version is to stop at the shoulder on the way down before swinging the weight between the legs. While this is slower, it can allow you to control the movement a little more and potentially hold on for larger sets.
SUBSTITUTIONS
Assault Bike
Equal Calorie Row
Extra Credit
Metcon (No Measure)
3 Giant Sets:
6 Glute Ham Raises
9 Strict Toes to Bar
15 Weighted Hip Extensions
21 Weighted AbMat Sit-ups
Rest 1:30 Between Sets
STIMULUS
The focus is control over speed on all 4 movements
Controlling the negative portion, or the eccentric, is what gets you the most bang for your buck
Break these sets as needed to maintain quality movement and controlled speed
You can increase weight or stay the same on the hip extensions and abmat sit-ups
SUBSTITUTIONS
Glute Ham Raises
Double Dumbbell Romanian Deadlifts (Heavy)
Strict Toes to Bar
Feet as High as Possible
Barbell Roll Outs
Weighted Hip Extensions
Banded Good Mornings