CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.” Confucius
2:00 light row
10 pvc pass throughs + 5 rotations/side
5 spiderman and reach
10 alternating figure 4’s
10 air squats
10 alternating kossack squats
10m duck walk
10 hip extensions
1:00 overhead opener
5 prone swimmers
*barbell warm up
*in between sets of BS, wrist stretch, strict pull ups, pvc OHS
Weightlifting
Back Squat (Heavy Set of 5)
STIMULUS
Looking to establish a new 5RM Back Squat today
Compare your scores to the last time we did this on Novemeber 25, 2019
Complete the warmup sets listed below before building to your heavy set of 5
Metcon
Pins and Needles (AMRAP – Rounds and Reps)
AMRAP 12:
5 Strict Pull-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)
STIMULUS
We’ll choose our barbell weight in this triplet workout based on the limiting factor, which will be the overhead squat
This should be a lighter load that allows us to complete the 10 reps ideally unbroken throughout
While the overhead squat are on the lighter side, the deadlift is intended to be incredibly light
Choose a strict pull-up rep number or variation that allows you to complete the 5 reps in no more than 3 sets during the workout
STRATEGY
The surprising pacer of this workout is the easiest of all the movements, the deadlift
It is not only the easiest station, but also the easiest to break, as picking the bar back up off the ground in this movement is quick
Breaking a few times over the 15 reps can help you thrive on the more challenging movements – the strict pull-ups and the overhead squats
Think about approaching the 15 reps as 8-7 or 6-5-4
This approach can help you reload for strong sets of strict pull-ups and overhead squats
On the strict pull-ups, think about a break or two in the early rounds of the workout (3-2 or 2-2-1), as muscular fatigue can set in and slow these down later
Once the bar is overhead, try to hold on for the 10 squats unbroken, as this station would likely cause us to rest the most between sets
SUBS
Strict Pull-ups
Reduce Reps
Banded Strict Pull-ups
Ring Rows
Overhead Squats
Front Squats
Extra Credit
Overhead Squat
3 Sets:
1 Pausing Overhead Squat (3 Seconds in Bottom)
2 Overhead Squats
Set 1: 62% of 1RM Overhead Squat
Set 2: 66% of 1RM Overhead Squat
Set 3: 70% of 1RM Overhead Squat
STIMULUS
The goal of this Overhead Squat Complex is purely to open positions for the met-con that follows
Coming from the rack, each set consists of 3 reps
The first rep is a Pausing Overhead Squat, where you’ll pause for 3 seconds in the bottom before standing
The last two reps are normal Overhead Squats with no pause
These percentages are based off your estimated 1RM Overhead Squat