CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Champions don’t blame the tools they’ve been given. Champions sharpen them.”
2:00 Light row
10 pvc pass throughs + 5 rotations
5 inchworms w/push up
5 russian baby makers
5 spiderman and reach/side
10 air squats + 10 alternating cossack squats
10 banded lateral steps/each way
10 banded air squats
10 banded fire hydrants
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%
Set 8 (On the 12:30): 1 Rep @ 108-109%
Set 9 (On the 14:00): 1 Rep @ 108-109%
*Percentages based on 5RM Back Squat
STIMULUS
Today is the 6th iteration of these Back Squat waves
These percentages are based of your 5RM Back Squat
Sets 1-4 are completed on the 2:00
Sets 5-9 are completed on the 1:30
On the final two sets, base your load by feel inside the range
Next week, in our last week of “Grunt Work”, we’ll be re-testing
Metcon
Spice Girl (Time)
For Time:
21 Power Snatches (95/65)
5 Rounds of “Cindy”
21 Overhead Squats (95/65)
5 Rounds of “Cindy”
21 Squat Snatches (95/65)
STIMULUS
GENERAL
In this chipper workout, we’ll alternate between barbell movements and bodyweight movements
This workout is designed to be light with a medium time domain, using weights and variations that allow us to always keep moving forward
We expect this workout to take around 9-16 minutes to complete
BARBELL MOVEMENTS
Let’s use one lighter barbell weight for all three movements
We’re likely choosing this weight based off the most difficult movement of the three, the squat snatch
This should be a load that you could cycle for 15+ reps unbroken when fresh
CINDY
One round of “Cindy” is 5 pull-ups, 10 push-ups, and 15 air squats
Let’s choose variations here that allow for unbroken pull-ups and 1-2 sets for the push-ups within the workout
You can also adjust the rep scheme to something like 3-6-9 if you are modifying volume
STRATEGY
BARBELL MOVEMENTS
With a light barbell, look to chip away at medium-large sets on all three movements
Aim to break-up the snatches more than the overhead squats, as the snatches come back to the ground on each rep anyways
Hold on for larger sets on the overhead squats than you will on the snatches, ideally completing these in 1-2 sets
Consider the following break-up options for the 21 repetitions:
1 Set: 21
2 Sets: 12-9
3 Sets: 7-7-7
4 Sets: 6-5-5-5
5 Sets: 5-4-4-4-4
CINDY
“Cindy” is designed in a way where we’re always alternating between movement patterns
We go from an upper body pull, to an upper body push, to a lower body push
Switching up these muscle groups with each movement is a nice incentive to work through larger sets
The upper body movements will likely provide a bigger challenge than the air squats
If you need more time to “recharge” before getting back to the pull-ups and push-ups, simply slow down your cycle time on the air squats
Move at a speed through the 15 reps that allows you to minimize the number of sets you need to complete the upper body movements
SUBS
PULL-UPS
Reduce Reps
Band
Extra Credit
Metcon (No Measure)
3 Giant Sets:
20 Kneeling Arnold Press with Band Row (10 Each Side)
15 Weighted Hollow Rocks
10 Strict Pull-ups
Rest 2 Minutes Between Sets
STIMULUS
GENERAL
A “Giant Set” means that you’ll move with a purpose from one movement to the next while prioritizing quality over speed
Upper body and midline focus on today’s Body Armor
MOVEMENTS
KNEELING ARNOLD PRESS WITH BAND ROW
If we’re on our left knee, band the right arm
Pull banded fist to just outside rib cage before beginning the presses
Choose a strong band tension that challenges our position and midline as we press overhead
Focus on squeezing down the lat of the banded arm throughout, providing stability to the midline
Supinate the hand at the bottom of the press (palm pacing your face), rotating the bell as we reach overhead
WEIGHTED HOLLOW ROCKS
First looking for a strong hollow rock, where we can then weight
Arms and legs locked out throughout
Push the small of the lower back into the floor, to create a concave torso
A small plate, dumbbell, or light kettlebell fit well here
STRICT PULL-UPS
Choose a difficulty (banding as required) that allows for 10+ reps unbroken when fresh
MOVEMENT VIDEOS
Kneeling Arnold Press with Band Row: https://youtu.be/NAxeP-iTGqs
Weighted Hollow Rocks: https://youtu.be/RcIMXL009hI
SUBS
KNEELING ARNOLD PRESS WITH BAND ROW
No Band (if not available)
WEIGHTED HOLLOW ROCKS
No added weight
Slight bend of knees and/or arms, shortening the level (the longer, the more challenging)
STRICT PULL-UPS
Reduce reps
Band as required to meet the stimulus