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CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
MOBILITY
Pike Stretch: 2 Minute Hold
BARBELL THORACIC EXTENSION: 2 MINUTES
Child’s Pose on Box: 2 MINUTES
ACTIVATION
3 Rounds:
30 Seconds Each:
Easy-Moderate-Hard Row
Push-up to Down Dog
Active Samson + Air Squat
Scap Pu – Strict PU – Workout Pull-ups
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Weightlifting
Metcon (Weight)
Front Squat + Thruster Complex
On the 1:30 x 5 Sets:
1 Pausing Front Squat
1 Front Squat
1 Thruster
Set 1: 50% of 1RM Front Squat
Sets 2-5: Build to Heavy Complex
STIMULUS
DESCRIPTION
This barbell complex is designed to train your technique and power in the front squat and thruster
The bar comes out of the rack for each set
Each set is meant to be completed without dropping the bar
Rounds begin on the 0:00-1:30-3:00-4:30-6:00
You’ll start at 50% of your 1RM Front Squat for set 1 and build in loading from there
Pause for 2 seconds in the bottom of the Pausing Front Squat
Metcon
Workaholic (Time)
3 Rounds:
30/20 Calorie Row
15 Chest to Bar Pull-ups or Chin Over Pull-ups
Directly Into…
3 Rounds:
20 Alternating Dumbbell Snatches (50/35)
15 Thrusters (95/65)(75/55)
RX+ – Chest to bar and 96/65
RX – Pullups and 75/55
STIMULUS
DESCRIPTION
“”Workaholic”” is a repeat workout from 9.25.19
There is no rest between these 3-round couplets
Looking for these 6 total rounds to take around 15-22 minutes to complete
Choose a chest to bar pull-ups rep number or variation that allows you to complete the 15 reps within 3 sets
Choose a dumbbell weight that allows you to complete the 20 snatches with 1 break
Choose a thruster weight that allows you to complete the 15 reps within 2 sets
STRATEGY
PART 1
There is a lot of pulling involved in the first 3 rounds of this workout
On the row, focus on driving with the legs to minimIze the strain on the arms
This will help you better thrive through the chest to bar pull-ups
With 45 total reps, find a break-up strategy that you can hold throughout and that minimizes time spent not moving
2 Sets: 8-7
3 Sets: 6-5-4 or 5-5-5
PART 2
The tougher movement of part 2 wil likely be the thrusters
In order to set yourself up for strong sets on the barbell, move at a smooth pace on the dumbbell
If switching hands in the air is something that is going to cause your heart rate to skyrocket and force you to break the 20 reps into several sets, switching hands on the floor might be the better option
While switching hands on the floor might be slower, you’re moving the whole time and keeping the heart rate lower
Fight hard on the thrusters, shooting for 1-2 sets:
1 Set: 15
2 Sets: 8-7
SUBSTITUTIONS
CHEST TO BAR PULL-UPS
Reduce Reps
Chin Over Bar Pull-ups
Banded or Jumping Chest to Bar Pull-ups
Ring Rows
ROW
400 Meter Run
25/18 Calorie Assault Bike, Echo Bike, or Bike ERg
Equal Calorie Schwinn Bike
Extra Credit
Metcon (No Measure)
3 Giant Sets:
100′ Single Dumbbell Overhead Walking Lunge
25 Hip Extensions
12 Single Dumbbell Box Step-ups (24″/20″)
Rest 2 Minutes Between Sets
STIMULUS
DESCRIPTION
Move with a purpose between these 3 stations while maintaining quality of movement
There is no scored time component
Rest 2 minutes betwen sets
DUMBBELL MOVEMENTS
Separate dumbbells can be used for the overhead lunges and box step-up
A strong place to start is 50/35 (K:22.5/15) on the overhead walking lunge, and 70/50 (K:30/22.5) on the box step-ups
Alternate hands every 50′ for the overhead lunge
Alternate legs every step for the weighted step-ups
Hold the dumbbell wherever is most comfortable for you on the step-ups
SUBSTITUTIONS
Hip Extensions
Barbell Good Mornings https://youtu.be/nYd6ePtMNBM
Barbell Romanian Deadlifts http://youtu.be/mZgPVWVnLY4