CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“How much do you care about getting better?”
Sounds like a silly question, but most don’t think about this.
When we truly care about getting better, our view on things change. We see events as a means to grow… truly chances to improve ourselves. The opposite is when we view everything as a test.
When we find ourselves comparing against others, stuck on the thought of viewing “X” as a measuring stick against our goals, remind ourselves of this question. How much do we care about getting better?
:30 light row, :30 moderate row, :30 light row
spiderman walk
figure 4’s
knee hugs
toy soldier w/bird feeder
air squats
inchworm with calf stretch
lunge w/twist and reach
heel raise on plate w/negative (good stretch with activation)
barbell warm up
Weightlifting
Back Squat
Week #2 in our progression. Last week, we climbed towards a heavy single. Our average percentage point of the five heavy singles was 104%. Today, we’re after volume, versus absolute. Aiming for five singles at 104%.
Set #1 (On the 0:00) – 9 Reps @ 76%
Set #2 (On the 2:00)- 7 Reps @ 83%
Set #3 (On the 4:00) – 5 Reps @ 90%
Set #4 (On the 6:00) – 3 Reps @ 95%
Set #5 (On the 8:00) – 1 Rep @ 100%
Set #6 (On the 9:00) – 1 Rep @ 102%
Set #7 (On the 10:00) – 1 Rep @ 104%
Set #8 (On the 11:00) – 1 Rep @ 104%
Set #9 (On the 12:00) – 1 Rep @ 104%
Set #10 (On the 13:00) – 1 Rep @ 104%
Set #11 (On the 14:00) – 1 Rep @ 104%
*Percentages Based On 5RM Back Squat
*Sets 1-4 Completed “On the 2:00”.
*Sets 5-11 Completed “On the 1:00”.
*There are two additional singles compared to last week, building us towards our working weight.
Metcon
Underrated (AMRAP – Reps)
AMRAP 9:
30 Double Unders
1 Hang Squat Clean (135/95)(95/65)
30 Double Unders
2 Hang Squat Cleans (135/95)(95/65)
30 Double Unders
3 Hang Squat Cleans (135/95)(95/65)
…
Climb By 1 Rep Each Round
STIMULUS
Over the 9 minutes of work, the hang squat clean reps climb by 1 every round
The double under reps will remain the same throughout the workout
Let’s choose a double under variation or rep number that can ideally be completed in 1 set each round
The hang squat cleans should be performed at a weight that you could cycle for around 12-15 reps unbroken when fresh
The score for this workout is total reps completed at the end of the 9 minutes *including double unders
STRATEGY
General
It’s the work that can’t be seen in the workout description that truly counts in this workout
The opening 3 rounds essentially serve as a buy-in for what’s to come later
The challenge comes as the hang squat clean reps start to climb higher and the double under volume piles up
Move at a smooth pace early on that you see yourself holding 6+ minutes into this workout
Hang Squat Cleans
Once the barbell starts to approach a number that you consider challenging, think about getting to smaller checkpoints within the bigger set
These checkpoints can help you to start the next movement more quickly than if you were thinking about having to complete a large set
For Example:
In the set of 8, just think about getting 4 reps done
If you’re feeling good at 4, see if you can finish out the full set
If you need a quick break, you’re already halfway done
Double Unders
Setting the rope down neatly after each set can also allow for efficient transitions and minimize wasted time during this short workout
With a lot of transitions back and forth, time spent untangling the rope can add up fast
SUBS
DOUBLE UNDERS
Reduce Reps
45 Single Unders (1.5x)
30 Seconds of Practice
Extra Credit
Metcon (No Measure)
3 Giant Sets:
7 Single Arm Tempo Kettlebell Deadlifts (Left)
15 Weighted AbMat Sit-ups
7 Single Arm Tempo Kettlebell Deadlifts (Right)
:15-30 Second Ring Plank Hold
Rest As Needed Between Sets
STIMULUS
This core focused Body Armor piece is for quality over speed
Choose challenging loads on all movements that still allow for unbroken sets
You can build in weight or stay the same across the 3 Giant Sets
Focus on a 3 sec. negative for Single Arm Tempo Kettlebell Deadlifts
On the Weighted AbMat Sit-ups, anchor the feet and hold the dumbbell high on the chest throughout the full range of motion
MOVEMENT VIDEOS
Single Arm Tempo Kettlebell Deadlift: https://youtu.be/tvNm53443uw
Weighted AbMat Sit-up: https://youtu.be/dqbCN9q1Owc
Ring Plank Hold: https://youtu.be/NKqBduzQSho