CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius
jog forward/backward 2x
quad stretch
knee hugs
figure 4’s
5 spiderman and reach
5 russian baby makers
cossack squats
lateral step downs
table top w/5sec pause at top
5 slow push ups
barbell warm up
Weightlifting
Back Squat
Set #1 (On the 0:00) – 5 Reps @ 80%
Set #2 (On the 2:00)- 4 Reps @ 87%
Set #3 (On the 4:00) – 3 Reps @ 94%
Set #4 (On the 6:00) – 2 Reps @ 98%
Set #5 (On the 8:00) – 1 Rep @ 102%
Set #6 (On the 10:00) – 1 Rep @ 105%
Set #7 (On the 12:00) – 1 Rep
Set #8 (On the 14:00) – 1 Rep
Set #9 (On the 16:00) – 1 Rep
Sets 1-9 completed “On the 2:00”
*Percentages based on 5RM Back Squat
STIMULUS
Today is the 7th iteration of these Back Squat waves
Take the last 3 sets today to try to establish a new PR
These percentages are based of your 5RM Back Squat
Sets 1-9 are completed on the 2:00
This is the last week of our “Grunt Work” Cycle, next week we’ll deload with Pause Squats
Metcon
Simple Plan (Time)
3 Rounds For Time:
50 Air Squats
35 Push-ups
25/18 Calorie Row
STIMULUS
GENERAL
Bodyweight movements are the highlight of this simple triplet workout
The balance between lower body push, upper body push, and total body pull should allow you to move relatively quickly through each movement
We expect times these three rounds to take around 9-15 minutes to complete
PUSH-UPS
Choose a push-up variation that allows you to complete at least sets of 5 within the workout
The 35 reps shouldn’t take more than 1:30 to complete
Adjust the reps or variation as needed
STRATEGY
AIR SQUATS
Knowing the push-ups follow the air squats, we can aim to cycle these 50 reps fairly quickly
Just squatting 1 second slower over these 3 rounds results in a difference of almost 3 minutes
After the 50 reps, the legs get a chance to recover while we use strictly the upper body
PUSH-UPS
We have 105 total reps of push-ups in today’s workout
The upside is that the movements that surround the push-ups use different muscle groups
Because of this, the chest and triceps get a rest for between 3-5 minutes before having to push again
That being said, let’s be intelligently aggressive through the 35 reps each round
We still want to break these before you have to grind out reps
Consider the following options:
1 Sets: 35
2 Sets: 20-15
3 Sets: 15-10-10
4 Sets: 10-10-8-7
5 Sets: 7-7-7-7-7
6 Sets: 10-5-5-5-5-5
7 Sets: 5-5-5-5-5-5-5
ROW
Let’s try to balance out our speed on the rower and cycle time on the air squats
If we’re aiming for a fast cycle time on the squats, we can aim for slow, but powerful strokes on the rower
Drive hard with the legs, but take your time on the recovery
This long recovery can reduce the amount of tension on the legs, which is beneficial for the air squats that follow
Use the following calories per hour as a guide for this workout:
800 Calories Per Hours: 13 Calories Per Minute
900 Calories Per Hours: 15 Calories Per Minute
1000 Calories Per Hours: 17 Calories Per Minute
1100 Calories Per Hours: 18 Calories P
Extra Credit
Metcon (No Measure)
3 Sets
Not for Time:
10 Banded Barbel Bent Over Rows
10 Pistols
10 Double KB Snatch
10 Pistols
Rest 2:00 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
BANDED BARBELL BENT OVER ROW
Stand on band to create tension as the row is completed
Lock in midline during row (no motion at the hips)
Pause for 1s at the top of each repetition
Weights do not touch the ground between reps – keep lats and midline engagerd
PISTOLS
Alternating legs for 10 reps total, or 5 each leg
We complete 10 pistols twice in each set, after each weighted movement
DOUBLE HANG KB SNATCH
Similar to a regular KBS in range of motion, just now with 2xKB’s and with a turnover at the top
Weights start from the hang position
Upon hip extension, keep bells close to the body in a “pull + punch” motion
Start light, and build as mechanics are dialed in”
MOVEMENT VIDEOS
Banded Barbell Bent Over Rows: https://youtu.be/P9TUf9M1R80
Pistol Squats: https://youtu.be/-e45F_LwXVk
Double KB Snatch https://youtu.be/rlOG9vacjC0
SUBS
BANDED BARBELL BENT OVER ROWS
No band (if not available)
DOUBLE KB SNATCH
Double Dumbbell Hang Power Snatch
PISTOLS
Reduce Reps
Single Leg Squat to a Box
10 Weighted Box Step-ups (50/35)