CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Death is one prophecy that hasn’t failed.” – Edmund Wilson
2:00 light bike/row
10 pvc pass throughs + 5 rotations
5 spiderman and reach
5 russian baby makers
10 alternating kossack squats
5 quad stretch/side
2 Rounds:
10 banded air squats
5 lateral step downs/side
*barbell warm up
5 good mornings, 5 alternating elbow rotations, 5 back squats, 5 presses, 5 front squats
Weightlifting
Back Squat
Set 1: 4 Reps @ 86%
Set 2: 3 Reps @ 92%
Set 3: 2 Reps @ 98%
3 Minutes Rest
Set 4: 4 Reps @ 92%
Set 5: 3 Reps @ 98%
Set 6: 2 Reps @ 104%
3 Minutes Rest
Set 7: 4 Reps @ 98%
Set 8: 3 Reps @ 104%
Set 9: 2 Reps @ 110%
STIMULUS
Increasing by 3% across all lifts from last week
All percentages are based off your 5-Rep Heavy Back Squat
Rest as needed between sets and three minutes after sets 3 and 6
We’ll re-test our 5-Rep Back Squat next week
Metcon
Air Fryer (Time)
3 Rounds:
50 Air Squats
10 Power Clean & Jerks (135/95)(95/65)
STIMULUS
“Air Fryer” is a simple and effective couplet workout of Air Squats and Power Clean and Jerks
Choose a weight on the barbell that you could cycle for upwards of 20+ reps unbroken when fresh
Within the workout, this should be a weight that you can complete ‘touch and go’ sets
We expect the 3 rounds to take somewhere in the 5-10 minute range to complete
STRATEGY
Today is a fantastic opportunity to get aggressive on the barbell
The air squats essentially serve as our pacer, allowing us to work through large ‘touch and go’ clean and jerks
Find the max pace on your 50 air squats that still allows you to attack the 10 barbell reps
On the barbell, try to minimize sets – aiming for somewhere between 1-3:
1 Set: 10
2 Sets: 5-5
3 Sets: 4-3-3
Extra Credit
Metcon (Weight)
Every 2 Minutes x 5 Sets:
3 Power Cleans
1 Split Jerk
Set 1: 65% of 1RM Clean & Jerk
Set 2: 70% of 1RM Clean & Jerk
Sets 3-5: Build to a Heavy Complex
STIMULUS
Before we build to a heavy complex, we’ll work some percentages of our 1RM Clean and Jerk
The 3 power cleans do not have to be completed unbroken – you can drop after each rep
Rounds begin every 2 minutes (0-2-4-6-8)
Your score for the day is the heaviest load successfully lifted