CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“I would rather die on my feet, than live on my knees.” Emiliana Zipada
MOBILITY
2:00 Easy on Any Machine
…into:
PVC pass throughs w/rotations
alternating figure 4’s or pigeon pose
5 inchworms with push up
banded side steps with kick backs and fire hydrants
3 rounds for quality
200m row
4 kip swings (after round 1, 4 toes to bar)
6 Box step ups (after round 1, 6 box jumps
6 empty barbell kang squats
Weightlifting
Back Squat
Back Squat Waves
Wave #1:
7 Back Squats
5 Back Squats
3 Back Squats
Wave #2:
7 Back Squats
5 Back Squats
3 Back Squats
Wave #3:
7 Back Squats
5 Back Squats
3 Back Squats
Rest As Needed Between Sets. Increase Loads Slightly With Each Wave.
Stimulus
All percentages based on 5RM Back Squat:
Wave #1
Set 1 – 7 Reps @ 65%
Set 2 – 5 Reps @ 70%
Set 3 – 3 Reps @ 75%
Wave #2
Set 4 – 7 Reps @ 70%
Set 5 – 5 Reps @ 75%
Set 6 – 3 Reps @ 80%
Wave #3
Set 7 – 7 Reps @ 75%
Set 8 – 5 Reps @ 80%
Set 9 – 3 Reps @ 85%
Metcon
Quadratic Formula (Time)
4 Rounds For Time:
18/12 Calorie Row
15 Box Jump Overs (24″/20″)
12 Toes To Bar
9 Double Dumbbell Front Squats
Dumbbells- (50/35)(35/20)
Stimulus
– Conditioning Category: Threshold
– The dumbbell should be a weight that allows us to complete unbroken sets of front squats each round.
– If we cannot complete 12+ toes to bar unbroken when fresh, let’s bring the reps down or modify the movement.
– Looking for rounds to take between 3- 4 minutes.
Strategy
THE BIG TAKEAWAYS
1. Steady pace on the row.
2. Smooth pace on the box jump overs.
3. Shoot for 1-3 sets on the toes to bar.
4. Unbroken sets on the squats.
5. Big focus today is being able to go for big sets on the toes to bar and the dumbbell front squats. In order to do so, we’ll need to be smart about our pacing on the row and box jump overs.
Modifications
18/12 CALORIE ROW
– 18/12 Cal Bike Erg
– 12/9 Cal Assault Or Echo Bike
– 12/9 Cal Ski
– 12/9 Cal Air Run
– 200m Run
– 20 x 10m Shuttles
BOX JUMP OVERS
– Box Step Overs
– Line Hops
– Lateral Squat Jumps Over Dumbbells
TOES TO BAR
– Knees To Chest
– Toes To As High As Possible
– V-Ups
– 1.5x Sit-Ups
DOUBLE DUMBBELL FRONT SQUATS
– Single Dumbbell
– Barbell
– Goblet Squats