CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“You are what you do, not what you say you’ll do”. – C.G. Jung
250 Row
1:00 banded lat stretch
1:00 overhead opener
5 spiderman and reach
10 air squats + 5 russian baby makers
5 step ups/side
10 push ups
2 Rounds of: 5 scap pull ups + 8-10 kip swings + 3 strict pull ups
* barbell warm up * then:
Primer (2 rounds of):
100 m row + 5 overhead squats + 5 pull ups + 5 box jumps
Metcon
Water Weight (Time)
3 Rounds:
25 Overhead Squats (75/55)
15 Chest to Bar Pull-ups
25/18 Calorie Row
15 Burpee Box Jumps (24/20)
STIMULUS
GENERAL
This 3-round, 4 movement workout will be on the medium to long side today
Expecting the work to take somewhere between 16-24 minutes to complete
OVERHEAD SQUATS
Looking to move a light barbell for high reps today
Choose a load that you could complete the 25 reps in 1-3 sets within the workout
CHEST TO BAR PULL-UPS
Choose a variation that enables to you to complete at least 3-5 reps at a time during the workout
BURPEE BOX JUMPS
The burpee box jump requires athletes to stand tall at the top of each rep
You can jump or step out of the burpee, but must jump and land with two feet on the box for “RX”
STRATEGY
OVERHEAD SQUATS
With the lighter overhead squats, let’s aim for 1-3 sets per round
Choose the option that you see yourself also holding in rounds 2 and 3
Break less if possible to avoid doing extra snatches
1 Set: 25
2 Sets: 15-10
3 Sets: 10-8-7
CHEST TO BAR PULL-UPS
Keeping the same idea here as the overhead squats – pick a break up that you see yourself holding in rounds 2 and 3
These are easier to break than the squats, as the effort to jump back up is far less than a snatch, so think somewhere between 1-5 sets:
**1 Set: **15
2 Sets: 8-7
**3 Sets: **5-5-5
4 Sets: 4-4-4-3
5 Sets: 3-3-3-3-3
BURPEE BOX JUMPS & ROW
Move at a steady, robotic pace on both of these movements
Find a speed that allows you keep moving and alllows you to stick to your strategy on the two bar movements