CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
2:00 light row
5 spiderman and reach
banded lat stretch
30 sec quad stretch
8 bird feeders/leg
8 russian baby makers
8 kossack squats
10 hollow rocks + 5 superman pulses
10 push ups
8-10 kip swings
3-5 strict pull ups
barbell warm up
5 good mornings
10 elbow rotations
3 pausing front squats
3 tempo front squats
Weightlifting
Front Squat
On the Minute x 9:
1 Tempo Front Squat
Tempo:
5 Seconds Down
2 Seconds Pause
Aggressively Stand
Sets 1-3: 63%
Sets 4-6: 67%
Sets 7-9: 71%
STIMULUS
This is Week 2 of 2 for this short Tempo Front Squat progression
We’ll increase by 3% across each set
The goal is to stick to the tempo on each set, which is:
5 Seconds Down
2 Seconds Pause
Aggressively Stand
The tempo is ultimately more important than the weight on the bar – so adjust as needed to stick to the pace
These reps come from the rack, with a new set starting every minute for 9 minutes
Metcon
Steam Roller (Time)
For Time:
25/20 Cal Bike, 15 Chest to Bar Pull-Ups, 2 Deadlifts
25/20 Cal Bike, 15 Chest to Bar Pull-Ups, 4 Deadlifts
25/20 Cal Bike, 15 Chest to Bar Pull-Ups, 6 Deadlifts
25/20 Cal Bike, 15 Chest to Bar Pull-Ups, 8 Deadlifts
25/20 Cal Bike, 15 Chest to Bar Pull-Ups, 10 Deadlifts
RX – 225/155 & Chin Over Pullups
RX+ – 315/225 & Chest to Bar Pullups
STIMULUS
Working through a well balanced triplet workout today: one part mono-structural, one part gymnastics, one part barbell
The deadlifts increase in reps each round, for a total of 30 reps
This should be a heavier load, but one that you could complete 10+ reps unbroken when fresh
The pull-up variation and deadlift weight should be something that can be completed within 3 sets during the workout
STRATEGY
CHEST TO BARS
There is no interference between the chest to bar pull-ups and any of the other movements, so we can likely afford to go bigger sets
Be intelligently aggressive here, finding a strategy you feel is consistent across the 5 rounds
1 Set: 15
2 Sets: 8-7 or 9-6
3 Sets: 5-5-5 or 6-5-4
DEADLIFTS
Let’s take the same mindset as the pull-ups – intelligently aggressive
Even if you go big on the deads, you can just get to the bike and start accumulating meters
We can likely go unbroken sets of the first 2-3 rounds, but taking short breaks on the last 2-3 reps can be helpful
Set of 2: Unbroken
Set of 4: 4, 2-2
Set of 6: 6, 3-3, 2-2-2
Set of 8: 8, 4-4, 3-3-2
Set of 10: 10, 5-5, 4-3-3
SUBSTITUTIONS
Bike Erg
If unable to Bike Erg, Complete one of the following:
25/20 Calorie Assault or Echo Bike
30/21 Calorie Row
400 Meter Run
500 Meter Row
Chest to Bar Pull-ups
Reduce Reps
Chin Over Bar Pull-ups
Banded Chest to Bar Pull-ups