CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“As I walked through the door to my freedom, I knew that if I did not leave all the anger, hatred and bitterness behind… I would still be in prison.” Nelson Mandela
2:00 light row
5 spiderman and reach
5 russian baby makers
1:00 overhead opener
10 banded lateral steps each way
10 segmental bridge (w/band)
10 standing fire hydrant/side (w/band)
10 banded squats
8-10 kip swings
10 push ups
5 strict pull ups
Weightlifting
Back Squat
Set #1 (On the 0:00) – 9 Reps @ 77%
Set #2 (On the 2:00)- 7 Reps @ 84%
Set #3 (On the 4:00) – 5 Reps @ 91%
Set #4 (On the 6:00) – 3 Reps @ 96%
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 @ 105-106%
Set #8 (On the 11:00) – 1 Rep @ 105-106%
Set #9 (On the 12:00) – 1 Rep @ 105-106%
Set #10 (On the 13:00) – 1 Rep @ 105-106%
Set #11 (On the 14:00) – 1 Rep @ 105-106%
Sets 1-4 completed “On the 2:00”
Sets 5-11 completed “On the 1:00”
Percentages Based on 5RM Back Squat
STIMULUS
Today marks the 3rd iteration of these Back Squat Waves
Each set of back squats are designed to be completed on the clock
Sets 1-4 completed “On the 2:00”
Sets 5-11 completed “On the 1:00”
We have the chance here to build upon last week’s five heavy singles at 104%
Increase loading by feel
The listed percentages are based on your recently established 5RM Back Squat
Metcon
Footlocker (Time)
5 Rounds:
9 Toes to Bar
15 Wallballs (20/14)
Directly Into…
5 Rounds:
9 Power Snatches (75/55)
15 Overhead Squats (75/55)
STIMULUS
GENERAL
You’ll complete all 5 sets of Part 1 before moving on to Part 2 of today’s workout
There is no rest between each of the 5 round pieces
Your score is total time it takes to complete the 10 total rounds
We expect this workout to take around 10-18 minutes to complete
WEIGHTED MOVEMENTS
The barbell is intended to be very light
This should be a weight that allows you to complete the power snatches in 2 sets and overhead squats in 1
Choose a medicine ball weight that allows you to complete the wallballs is 2 sets
TOES TO BAR
Choose a rep number or variation that allows the toes to bar to be completed within 1-3 sets
STRATEGY
PART 1
The rep numbers in the first part of today’s workout are manageable enough that you could shoot for big sets throughout
While we could go for this approach, let’s also consider that there is a second part to this workout
See if you can pick at least one movement to go big sets on and one to chip away at
2 quick sets on toes to bar and 1 set on wallballs will be a common approach
Think about the following sets:
Wallballs: 15 or 8-7
Toes to Bar: 9, 5-4, or 4-3-2
PART 2
Part 2 is all about the overhead squat
Let’s try to break up the power snatches and fight through big sets of overhead squats
The snatches are the best place to break since the bar comes back down to the ground for each rep
If we break excessively on the overhead squat, it means we’re doing extra snatches that don’t count towards our score
Rest as needed before completing your final power snatch to allow for a strong set of overhead squats
Think about the following sets:
Power Snatches: 8-1 or 5-3-1
Overhead Squats: 15 or 8-7
SUBS
Toes to Bar
Reduce Reps
Feet as High as Possible
Knees to Elbows / Chest / Waist
Extra Credit
Metcon (No Measure)
3 Giant Sets:
7 Contralateral Kettlebell Reverse Lunge (Left Side)
:20 Single Arm Kettlebell Overhead Split Stance Hold (Left Side)
7 Contralateral Kettlebell Reverse Lunge (Right Side )
:20 Single Arm Kettlebell Overhead Split Stance Hold (Right Side)
Rest 2 Minutes Between Sets
STIMULUS
GENERAL
“Giant Sets” are big supersets, meaning you’ll move directly from one movement to the next while prioritizing quality over speed
The purpose of this Body Armor piece is to challenge our midline stability along with the upper and lower body
Choose kettlebell weights that are challenging, but allow for unbroken sets
Use the same kettlebell weight for both movements
You have the option to increase loading over the 3 rounds or stay at the same weights across
Record all weights used for each movement in the notes section
Rest 2 minutes following the last station of each round
CONTRALATERAL KETTLEBELL REVERSE LUNGES
Demo Video: https://youtu.be/UN8MfsVPuA4
For this movement, the arm that is overhead will also be on the same side as the leg that steps back
SINGLE ARM KETTLEBELL OVERHEAD SPLIT STANCE HALF SQUAT ISOMETRIC
Demo Video: https://youtu.be/0Vh-pQ48INo
Just like the lunge, the arm that is overhead will also be on the same side as the leg that steps back