CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

“Leadership is not about being in charge. Leadership is about taking care of those in your charge.” – Simon Sinek

Weightlifting

Back Squat

OTM x 10:

1 Pause Back Squat*

One second pause at:

Going Down at Parallel

Absolute Bottom of Squat

Going Up at Parallel

STIMULUS

Working a Pause Back Squat today with 3 separate pauses

Movement Order: You’ll squat to parallel, squat to full depth, return to parallel, then stand to full extension

There are pauses built in at three locations:

Pause for 1 second at parallel on the way down

Pause for 1 second at full depth

Pause for 1 second at parallel on the way up

Build up in weight over the 10 minutes, starting at 50% of 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 VIDEO

PAUSE BACK SQUAT

https://youtu.be/M9j-bjooDHQ

Metcon

Layup (Time)

50-40-30-20-10:

Double-Unders

AbMat Sit-Ups

Directly into…

5-10-15-20-25:

KBS (53/35)

Wallballs (20/14)
STIMULUS

GENERAL

We’ll transition from a descending rep scheme workout right into an ascending rep scheme workout

The first part may look familiar, as it is the benchmark workout “Annie”

This all bodyweight couplet opens up for the all weightlifting couplet that follows

There is no rest between the two workouts, as you’ll move directly into the swings and wallballs

Your score is the total time it takes to complete both parts

We expect this workout to take around 15-20 minutes to complete

DOUBLE UNDERS

Choose a rep scheme or variation that allows you to complete the opening set in 1 minute or less

See further down the page for subs

KETTLEBELL SWINGS & WALLBALLS

Choose weights for both movements that allow you to complete 30+ reps unbroken when fresh

STRATEGY

GENERAL

The rep schemes of these two couplets workouts are opposite

“Annie” starts hard and gets easier as we move along

The Kettlebell Swing and Wallball workout starts easy and get progressively harder

“ANNIE”

Where we’d typically push “Annie” towards the finish, we can now use the final round or two as a little bit of a transition period

Slowing down there will better allow athletes to transition right to the next couplet

SECOND COUPLET

Just like on “Annie”, the small number rounds are less important than the big ones in the second couplet

Use the rounds of 5 and 10 as a buy-in for the more challenging rounds

The rounds of 15-20-25 are the real workout, as we have 120 reps vs. 30 reps in the opening 2 rounds

While the sets are bigger, don’t feel the need to go unbroken if that means taking long rests

Taking 1-2 quick breaks is better than big sets with long breaks between

Find a way to keep chipping away at those big sets

SUBS

DOUBLE UNDERS

Reduce Reps

2x Single Unders

Practice Times

50-40-30: 1 Minute of Practice

20-10: 30 Seconds of Practice

Extra Credit

Metcon (No Measure)

3 Giant Sets:

10 Strict Toes to Bar

15 Dumbbell Bench Press

100m Double DB Front Rack Walk

Rest 2:00 between sets.
STIMULUS

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

On both weighted movements (bench and front rack walk), free to build over the three rounds

MOVEMENTS

STRICT TOES TO BAR

Training the “slow strength” of the movement

Similar to how a strict pull-up benefits our kipping, we become stronger here

Focus on lat engagement that flows into a hollow position as we raise our feet

The standard is toes make contact to the bar, but raising to waist, chest, or eyes are all targets

Let’s all complete 10 reps, regardless of height, to train the volume today

DUMBELL BENCH PRESS

Flat bench, with two dumbbells

First repetition starts from a locked out position(top), just like the Open’s HSPU standard

Choose weights we can complete the 15 reps in two sets or less

DOUBLE DB FRONT RACK WALK

Two dumbbells, one for each shoulder

Does not need to be the same weight as the bench press

Take a traditional front squat rack, versus placing the bells on top of our shoulders (training midline/rack position here)

Choose a load that allows us to complete the full 100m unbroken each round

MOVEMENT VIDEOS

Strict Toes to Bar – https://youtu.be/-ZRG5qQYmgs