CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo
*spend a few minutes on a rower/bike before class and do a few crossover symmetry exercises if you have time.
5 spiderman and reach
birdfeeders
russian baby makers
banded side steps
banded fire hydrants
banded plank
banded good mornings
overhead opener
8-10 kip swings
*barbell warm up
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 9:30): 1 Rep @ 104%
Set 7 (On the 11:00): 1 Rep @ 106-107%
Set 8 (On the 12:30): 1 Rep @ 107-108%
Set 9 (On the 14:00): 1 Rep @ 107-108%
Set 10 (On the 15:30): 1 Rep @ 107-108%
*Percentages based on 5RM Back Squat
STIMULUS
Today is the 5th iteration of these Back Squat waves
Increasing loads from two week ago, while maintaining the same exact rep scheme
Sets 1-4 are completed on the 2:00
Sets 5-10 are completed on the 1:30
On sets 7-10, it’s your choice inside the range of 106-108%
These percentages here are based of your 5RM Back Squat
Metcon
Overkill (Time)
21-15-9:
Double Dumbell Power Cleans (50’s/35’s)
Box Jump Overs (24″/20″)
Double Dumbbell Front Squats (50’s/35’s)
Toes to Bar
STIMULUS
GENERAL
We’ll complete familiar movements with some odd objects in today’s conditioning piece
We expect this workout to take around 12-15 minutes to complete
DUMBBELL MOVEMENTS
Let’s choose a weight for both movements that you are capable of completing 25+ reps unbroken when fresh
For the power cleans, you only have to touch one head of the dumbbell to the ground on the outside of the feet
BOX JUMP OVERS
Since these are box jump overs, you do not have to stand to full extension on top of the box
TOES TO BAR
Choose a toes to bar variation that you are capable of completing 21+ reps unbroken when fresh
Modifications include reducing reps or choose a sub from the list further down the page
STRATEGY
DUMBBELL MOVEMENTS
The dumbbell movements will likely feel pretty good the first round, but let’s aim to approach the round of 21’s in a way that allows you to crush the round of 15’s
Decide beforehand how you want to break-up the round of 15 and let that fuel your decision on how to attack the round of 21’s
For Example: If you want to get the round of 15 done in 2 sets, it may be helpful to complete the round of 21 in 2-3 sets
Especially with the odd nature of the dumbbells, break up these movements before you have to grind out reps in the first two rounds
Consider the following break-up options for each round
Set of 21
2 Sets: 12-9
3 Sets: 7-7-7 or 8-7-6
4 Sets: 6-5-5-5
5 Sets: 5-4-4-4-4
Set of 15
2 Sets: 8-7
3 Sets: 5-5-5 or 6-5-4
4 Sets: 4-4-3-3
5 Sets: 3-3-3-3-3
Set of 9
2 Sets: 5-4
3 Sets: 3-3-3 or 4-3-2
4 Sets: 3-2-2-2
BOX JUMP OVERS
This movement is the only station where we aren’t holding onto anything
Move at a steady, robotic pace through each round of box jump overs
Lets pace these out to allow for a fast final set of 9
TOES TO BAR
The dumbbell movements will challenge our grip and midline, which we’ll need for the toes to bar
While we could try to hold of for big sets, it may be best to chip away at smaller chunks
Extra Credit
Metcon (No Measure)
3 Giant Sets:
15 Double Dumbbell Sumo Deadlifts
25′ Double Dumbbell Overhead Carry
15 Double Dumbbell Prone Rows
25′ Double Dumbbell Overhead Carry
Rest as Needed 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 work through 3 movements in today’s Body Armor piece
Choose dumbbell weights that are challenging, but loads that allow you to complete each set without stopping
You can use different dumbbell weights for each movement if you need to
You can build across the 3 sets or stay at the same weight throughout
Rest as needed between sets to preserve quality movement
See below for movement demos
MOVEMENT VIDEOS
Double Dumbbell Sumo Deadlifts: https://youtu.be/7QAbU3GkeT0
Double Dumbbell Overhead Carry: https://youtu.be/fkLmbMRaE
Double Dumbbell Prone Rows: https://youtu.be/9kwgTI2_dWo