CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“You’re not your job. You’re not how much money you have in the bank. You’re not the car you drive. You’re not the contents of your wallet. You’re not your (expletive) khakis.” – “Fight Club” (Movie)
2:00 light bike/row
5 spiderman and reach
10 alternating figure 4’s
:30 quad/couch stretch
10 air squats + :30 hold in bottom
8-10 lateral step downs
8-10 goblet squats
50ft single DB overhead carry
barbell warm up (good mornings, elbow rotations, overhead press,
front squat, pause squat, thruster)
Weightlifting
Front Squat
On the Minute x 9:
1 Tempo Front Squat
Tempo:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand
Sets 1-3: 63%
Sets 4-6: 67%
Sets 7-9: 71%
STIMULUS
This is week 2 of 2 for this iteration of Tempo Front Squats
Our percentages are increasing by 3% across each lift
The percentages used are based off your 1RM Front Squat
Each lift should take 9 seconds to complete:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand
Metcon
Stair Master (Time)
30-20-10:
Row Calories
Dumbbell Box Step-Ups (50/35) (24″/20″)
Directly Into…
10-20-30:
Alternating Dumbbell Snatches (50/35)
Wallballs (20/14)
STIMULUS
GENERAL
Working through two couplet workouts today with no rest between
The flow of the workout goes as follows:
30 Calorie Row
30 Dumbbell Box Step-ups
20 Calorie Row
20 Dumbbell Box Step-ups
10 Calorie Row
10 Dumbbell Box Step-ups
Directly Into…
10 Alternating Dumbbell Snatches
10 Wallballs
20 Alternating Dumbbell Snatches
20 Wallballs
30 Alternating Dumbbell Snatches
30 Wallballs
We expect this workout to take anywhere between 15-25 minutes to complete
DUMBBELL BOX STEP-UPS
We’ll alternate legs every rep on the dumbbell box step-ups
A single dumbbell is used here, ideally the same weight you’ll use for the dumbbell snatches
This should be a weight that you won’t have to stop during the set of 30 and one that allows you to stand to full extension with the front leg without assistance from the other
Adjust box height or dumbbell weight as needed to accomplish this
DUMBBELL SNATCHES
Choose a weight here that you could complete 30 reps (15 each arm) unbroken when fresh
Just like the step-ups, you’ll alternate sides on every rep
WALLBALLS
Choose a wallball weight that you could complete the set of 30 in 3 sets max during the workout
ROW
Women’s Calories: 21-14-7
STRATEGY
PART 1: ROW & STEP-UPS
The goal of the first part today is to simply not stop moving
Row and step-up at a pace that allows you to keep moving, and that allows you to thrive through the second half of the workout (where we will have to break the movements into sets)
In this workout, there are as many reps in the rounds of 10 and 20 combined as there is in the set of 30 alone
Move methodically through the opening set of 30 and try to maintain that pace on the 20’s and 10’s
PART 2: WALLBALLS & DUMBBELL SNATCHES
The movements in part 2 are ones that we’ll likely have to break-up into several sets
Let’s control the speed through the 10’s and the 20’s, allowing you to push through the final sets of 30 at each movement
Extra Credit
Metcon (No Measure)
Accumulate Totals:
3:00 D-Ball Hold
2:00 Hollow Hold
1:00 Ring Dip Support
STIMULUS
Accumulate the above time at each movement, completing the full duration at one movement before moving to the next
MOVEMENT FOCUS
D-BALL HOLD
Choose a D-Ball weight that you are capable of completing at least 2 minutes without dropping when fresh
Hold the D-Ball bear hug style at belly height
Aim to keep the body as straight as possible, avoiding an excessive lean back
HOLLOW HOLD
Video
Aim to keep the feet and shoulder blades 4-6 inches off the ground
The legs should be glued tight together with the arms reaching long overhead
RING DIP TOP SUPPORT HOLD
Support your body weight locked out at the top of a ring dip
Aim to keep the body hollow, with the feet placed tight together slightly in front of the rings
Choose a variation that allows the elbows to remain locked out (Band as Needed)
SUBSTITUTIONS
D-Ball Hold
Reduce Time
Double Kettlebell Front Rack Hold
Hollow Hold
Reduce Time
Ring Dip Top Support Hold
Reduce Time
Use Band Assistance
Handstand Hold on Wall