CrossFit Indian Trail – CrossFit

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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