CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Don’t tell me who you are. Tell me what you are.”
When we are asked “who” we are, we default to our past. We define ourselves by our resumes. Although our past may give us insight of where we’ve been, it cannot be what defines us… for it’s the past.
When the question however asks “what” we are, we tend to give a different answer. We describe who we *really* are. It’s one of character, values and beliefs.
Will we be defined by who we’ve been in the past, or by what we stand for today? Let character be our loudest statement.
1:00 light bike/row
quad stretch
10 alternating figure 4’s
spiderman and reach with hip rotations and ankle mobility then into hamstring stretch
8 russian baby makers
banded lateral steps
banded air squats
banded standing fire hydrants
overhead opener
10 banded lat pulls
10 push ups
3-5 strict toes to bar
Weightlifting
Back Squat
Set 1 (On the 0:00): 9 Reps @ 78%
Set 2 (On the 2:00): 7 Reps @ 85%
Set 3 (On the 4:00): 5 Reps @ 92%
Set 4 (On the 6:00): 3 Reps @ 97%
Set 5 (On the 8:00): 1 Rep @ 102%
Set 6 (On the 9:00): 1 Rep @ 104%
Set 7 (On the 10:00): 1 Rep @ 106-107%
Set 8 (On the 11:00): 1 Rep @ 106-107%
Set 9 (On the 12:00): 1 Rep @ 106-107%
Set 10 (On the 13:00): 1 Rep @ 106-107%
Set 11 (On the 14:00): 1 Rep @ 106-107%
Increasing loads from last week, while maintaining the same exact rep scheme
Sets 1-4 are completed on the 2:00
Sets 5-11 are completed on the 1:00
On sets 7-11, it’s your choice inside the range of 106-107%, based on how last week’s session went
Small increases each week add up quickly
The percentages here are based of your 5RM Back Squat
Metcon
Metcon (Time)
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
In today’s conditioning piece, you’ll complete all three rounds of 9-7-5 before moving on to the rower for the 30/21 calories
For clarity, the workout flows like this:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
Note that there is not a row to finish the workout – you’ll only be on the rower twice today
We expect the workout to take around 15-22 minutes to complete
Extra Credit
Metcon (No Measure)
Body Armor
3 Giant Sets:
12 Alternating KB Z-Presses (8/Side)
12 Banded Ketllebell Lunges (6/Side)
32 Banded Face Pulls
Rest 2 Minutes Between Sets
STIMULUS
“Giant Sets” are big supersets where you move right from one movement to the next while prioritizing quality over speed
We’ll rotate through 3 movements in today’s Body Armor piece
Choose kettlebell weights and band tensions that are challenging, but loads that allow you to complete each set without stopping
You can build across the 3 sets or stay at the same weight throughout
Rest 2 minutes between sets to preserve quality movement ”
MOVEMENT VIDEOS
Alternating Kettlebell Z-Presses: Video
Banded Ketllebell Lunges: Video
Banded Face Pulls: Video