CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds, Not for Time:
1:00 Light Row
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 1-2 Rounds, Not for Time:
1:00 Light Bike
:30s Cossack Squat
:30s Warrior Squat
5 Waiter Squats (each side)
Weightlifting
Back Squat
Set #1 – 4 Reps @ 75%
Set #2 – 2 Reps @ 81%
Set #3 – 4 Reps @ 75%
Set #4 – 2 Reps @ 85%
Set #5 – 4 Reps @ 75%
Set #6 – 2 Reps @ 89%
Building on last week’s percentage, in our second iteration of this rep scheme. Rest 2:00 between sets.
Back Rack Lunge (2 sets of 14 reps)
2 Sets of 14 @ 43%
Percentage based off current/estimated 1RM Back Squat.
Each of set is 7 reps per leg, for the total of 14.
Rest as needed between sets.
In the back rack reverse lunge, we are looking to find a 90 degree angle in our front leg at the bottom of the lunge. This requires a decent step backwards, reaching behind us. Keeping our shoulders stacked on top of our hips, our aim is to find the vertical shin bone at the bottom, and pull ourselves to a standing position.
What we are not looking for, is a push from the back leg in the movement. Instead, using the hamstring and glutes in the lead leg, pull ourselves forward and up.
As with any lunge, let’s also be mindful of our knees. In standard squats, we can harness the elastic rebound, but here, we have bone to floor contact. So let’s kiss the ground with the knee, but avoid the rebound.
Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
“Isabel”, despite sharing similarities on paper to “Grace” (30 clean and jerks), often feels quite different for athletes.
In “Grace”, it is often a recommended strategy to open with a large set, finishing with smaller sets (if not singles). We can almost “outrun” the fatigue in such a fast workout. In “Isabel”, naturally based on the athlete, it’s often the opposite. We need to pace far more than the dead-sprint “Grace” effort.
When we slow on power clean and jerks, we can usually find that next single if we just get our hands on the bar. This isn’t always the case with Isabel. Opening too aggressively can lead to a dramatically slower cycle time towards the end – if not some missed reps.
To find the right stimulus of the workout, it’s less about going Rx. More about, finding a load that we can cycle for 10+ repetitions unbroken, when completely fresh. If we are beneath that, completing “Isabel” with 115/85, or even 95/65, is far better than grinding through a “heavy” workout. In the coming weeks and months, there will be plenty of heavy, grinding sessions where we want that feel. Not today however. Let’s preserve the sprint.
Strategy wise, as we started to talk about earlier, it’s often not the best idea to open up big (like we do in “Grace”). Moving straight to singles is a very common approach for many athletes, but there is no right or wrong here. The best way to think our strategy is to visualize the final 10 reps. This is the workout in “Isabel”. We can grind out the last 10 in “Grace”, but here, we are at risk of far more seconds lost in these final 10 power snatches.
The aim is to finish strong. To get the final 10 reps in the workout to be our most aggressive. It may not be our fastest (likely the first 10), but if we can back in to this workout, with those final 10 reps in mind as “the workout”, we naturally start to gravitate towards an appropriate breakup scheme early.
Some example rep schemes, purely for thought.
5-5-4-4-3-3-2-2-1-1
Extra Credit
Warm-up (No Measure)
Alternating Tabata:
AbMat Sit-Ups
Hollow Rocks
“Tabata” is an interval system – :20s on, followed by :10s off.
We repeat this process for (8) intervals per movement. With two movements here, we will be alternating :20/:10 for a total of (16) given how we have two movements.
To talk through round one (of eight):
:20s for AbMat Sit-Ups, :10s Rest
:20s for Hollow Rocks, :10s Rest
Not for score.
With eight rounds being the total, this is a total of an 8:00 workout.