CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Death is one prophecy that hasn’t failed.” – Edmund Wilson
1:00 bike/row
10 pvc pass throughs + 5 rotations
5 russian baby makers
1:00 overhead opener
ankle stretch on box with kb
10 tempo goblet squats
10 hip extensions
5 scap pull ups
8-10 kip swings
3-5 strict pull ups
barbell warm up
*continue to warm up overhead position for overhead squats and movements for Toes to bar and pull ups
Weightlifting
Back Squat
Back Squat Waves
Set 1: 4 Reps @ 83%
Set 2: 3 Reps @ 89%
Set 3: 2 Reps @ 95%
3 Minutes Rest
Set 4: 4 Reps @ 89%
Set 5: 3 Reps @ 95%
Set 6: 2 Reps @ 101%
3 Minutes Rest
Set 7: 4 Reps @ 95%
Set 8: 3 Reps @ 101%
Set 9: 2 Reps @ 107%
STIMULUS
All percentages are based off your 5-Rep Heavy Back Squat
We’ll repeat this 4-3-2 scheme next week at higher percentages
We’ll re-test our 5-Rep Back Squat in the week that follows
Metcon
Grim Reaper (2 Rounds for reps)
AMRAP 5:
21-15-9:
Overhead Squats (95/65)
Toes to Bar
Rest 5 Minutes
AMRAP 5:
15-12-9:
Thrusters (95/65)
Chest to Bar Pull-ups
STIMULUS
In today’s conditioning piece, we’ll work through two 5-minute AMRAPs with 5 minutes of rest between
Choose lighter barbell weights that you could complete 25+ reps of both movements unbroken when fresh
The barbell weight is ideally the same for both movements, unless your thruster and overhead squat capacity are drastically different
Choose gymnastics variations that you could complete 20+ reps of both movements unbroken when fresh
You could also keep the weights and variations the same and adjust volume:
First AMRAP Example: 15-12-9
Second AMRAP Example: 12-9-6
If you finish the set of 9’s within these windows, you’ll move back to the large opening set
Your score for each couplet is total number of reps completed
STRATEGY
General
On both of these AMRAPs, we can look to hold on for large barbell sets and chip away at the gymnastics movements in manageable sets
Aim to complete each barbell set with no more than 1 break
A good goal can be to get to around the halfway point and make a decision if you should break or can continue to hold on to the finish
Quick sets and quick breaks is ideal on the gymnastics movements
Only go for big gymnastics sets in the first round if you see yourself holding big sets without long breaks in the second and third rounds
See below for possible break-up strategies for each set
First AMRAP
**Set of 21: **21 / 12-9 / 7-7-7 / 7 Sets of 3
Set of 15: 15 / 8-7 / 5-5-5 / 5 Sets of 3
Set of 9: 9 / 5-4 / 3 Sets of 3
Second AMRAP
Set of 15: 15 / 8-7 / 5-5-5 / 5 Sets of 3
Set of 12: 12 / 7-5 / 4-4-4 / 4 Sets of 3
Set of 9: 9 / 5-4 / 3 Sets of 3
SUBSTITUTIONS
Chest to Bar Pull-ups
Reduce Reps
Chin Over Bar Pull-ups
Banded Chest to Bar Pull-ups
Jumping Chest to Bar Pull-ups
Ring Rows
Toes to Bar
Reduce Reps
Feet as High as Possible
Knees to Elbow / Chest / Waist
Extra Credit
Metcon (No Measure)
3 Sets:
7 Seated Single Arm Arnold Press (Each Side)
:30 Seconds Ring Plank Support
14 Weighted AbMat Sit-ups
STIMULUS
Moving through 3 sets for quality in this Midline and Upper Body focused Body Armor piece
You have the option to increase weights or stay at the same loads across
Pick challenging weights, but ones you can complete unbroken each time
The 30 seconds in the ring plank is accumulated – it does not have to be completed straight
MOVEMENT FOCUS
Seated Single Arm Arnold Press
Try to keep the torso tall with the shoulders and hips square as you press
Prevent any leaning back or side to side movement
Video
Ring Plank Support Hold
Aim to keep the body and arms as straight as possible
The more horizontal the body is, the more difficult this will be
Video
Weighted AbMat Sit-ups
Anchor the feet with heavier dumbbells
Hold a single dumbbell high up on the chest
Video
SUBSTITUTIONS
Ring Plank Support Hold
Reduce Time
60 Second Standard Front Plank