CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin
2:00 light bike
toy soldiers
quad stretch
alternating figure 4’s
lunge with reach
air squat w/step
alternating cossack squats
10 push ups
10 DB presses/side
banded side steps
banded squats
banded fire hydrants
*barbell warm up
Weightlifting
Back Squat
On the Minute x 10:
1 Pausing “”One and One Quarter”” Squat
Sets 1-2: 50%
Sets 3-4: 53%
Sets 5-6: 56%
Sets 7-8: 59%
Sets 9-10: 62%
STIMULUS
Working a new movement today with the Pausing One and One Quarter Back Squat
This movement is designed to strengthen the bottom most part of the back squat
Movement Order: You’ll squat to full depth, stand to about parallel, return to full depth, then stand to full extension
There are pauses built in at two locations:
Pause for 2 seconds in the bottom of the initial squat
Pause for 2 seconds at the top of the “”one quarter”” squat
These percentages are based on your 1RM Back Squat
These 10 reps are on the clock, starting at the top of each minute
See below for a demo video
MOVEMENT VIDEOS
PAUSING ONE AND ONE QUARTER BACK SQUAT
https://youtu.be/2B_Q_ZFCuc8
Metcon
Pinball (5 Rounds for reps)
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Alternating Dumbbell Power Snatches (50/35)
1 Minute Assault Bike Calories
1 Minute Rest
STIMULUS
GENERAL
We’ll work for 3 consecutive minutes before resting for 1 in this 5-round workout
Keep a running count of your reps for each round and record them on a whiteboard during your rest period
Your score is total reps accumulated over the 5 rounds
WALLBALLS
Choose a weight here that you could complete 30+ reps unbroken when fresh
This is ideally a weight that allows for at least 15 reps per round within the workout
ALTERNATING DUMBBELL POWER SNATCHES
This should also be a weight that you could cycle for 30+ reps unbroken when fresh
We’ll alternate arms on every rep during the workout
ASSAULT BIKE
Each round finishes on the Assault Bike
If unable to Assault Bike, complete 1 minute on any other machine
STRATEGY
GENERAL
There are many ways to attack this interval workout, with the goal on all of them being consistency across the 5 rounds
Consistency means keeping your highest scored round and lowest scored round within about 5 reps of each other
In order to do that, you can try out one of the following strategies:
Complete 2 rounds of :20 seconds on and :10 seconds off on the wallballs and dumbbell power snatches. Finish out with 1 minute straight on the bike.
Complete 1 set of :40 seconds on and :20 seconds off on the wallballs and dumbbell power snatches. Finish out with 1 minute straight on the bike.
Set a goal number for each movement in the first round and make it your goal to match or beat it with each coming round.
All of these strategies have build in rest in some capacity on the first two movements, while the bike would be completed straight out at an effort that is strong, but sustainable over 5 rounds
The first two options are intervals within intervals that provide some rest and transition time to the next movement
Sticking to the work/rest ratios can allow for consistent reps across the 5 rounds
The last option allows you to choose where to break up your goal set
For Example: If your goal is 18 wallballs, you can break
Extra Credit
Metcon (No Measure)
1 Round, Not For Time:
15 Barbell Hip Thrusts
100′ Single Dumbbell Overhead Walking Lunge
15 Barbell Hip Thrusts
100′ Single Dumbbell Overhead Walking Lunge
15 Barbell Hip Thrusts
STIMULUS
BARBELL HIP THRUSTS
Feel free to build in weight over the 3 sets of Hip Thrusts
Squeeze for 1 second at the top of each rep before controlling the weight back down
Choose heavier weights that allow for this level of control
SINGLE DUMBBELL OVERHEAD WALKING LUNGE
Use the same dumbbell weight for both rounds of overhead walking lunges
This should be a challenging load, but one that allows you to complete the 50 foot segments unbroken
You’ll switch which arm is holding the dumbbell at the 50 foot mark
The back knee should touch the ground on each rep
Bring the lower body to full extension between steps ”
MOVEMENT VIDEOS
BARBELL HIP THRUSTS
https://youtu.be/w2d0EgO9xY4
SINGLE DUMBBELL OVERHEAD WALKING LUNGE
https://youtu.be/jJ_ycGSvRaw