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 2 Rounds, Not for Time:
1:00 Light Bike
:30s Cossack Squat
:30s Warrior Squat
5 Waiter Squats (each side)
Weightlifting
Back Squat
On the 2:00 x 6 Sets:
On the 0:00… 3 Reps @ 79%
On the 2:00… 1 Rep @ 89%
On the 4:00… 3 Reps @ 82%
On the 6:00… 1 Rep @ 92%
On the 8:00… 3 Reps @ 85%
On the 10:00… 1 Rep @ 95%
Week three of three in this progression, increasing by 2% from last week.
Front Rack Lunge
2 Sets of 12 @ 52%
Percentage based off our 1RM Front Squat.
These are stationary “step-back” lunges, with 6 reps on each side (alternating) for the 12 rep total. All reps are taken from the rack, and rest as needed between sets. This is a 3% increase from last week, with the same total for each set.
Extra Credit
Metcon (No Measure)
“On the 2:00” x 7 Sets:
4 Toes to Bar
2 Bar Muscle-Ups
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch
Inside this combination of gymnastics and the barbell, we’ll open up each round with a gymnastic complex. Stimulus wise, we are looking for a set count that we feel very comfortable completing unbroken for at least the first few rounds. A brief break after the toes to bar is entirely acceptable, but we are looking to get to the barbell each round at the latest by the :40s mark.
Today is an excellent day to modify the volume to ensure we are meeting that criteria, as well as integrating a bar muscle-up drill if we are not yet completing the full movement.
Following our gymnastics “buy-in”, we have our snatch complex.
We are looking for this to be completed unbroken, barring any shoulder/safety issues bringing it down from overhead. Any time remaining after completing the complex in the 2:00 window is rest.
Set #1 – 60%
Set #2 – 64%
Set #3 – 68%
Set #4 – 72%
Sets #5+6+7 – Build to a heavy complex for the day.
Metcon (No Measure)
Not for Time:
27 GHD Sit-Ups, 25-50′ HS Walk
21 GHD Sit-Ups, 25-50′ HS Walk
15 GHD Sit-Ups, 25-50′ HS Walk
… Directly into:
10-8-6-4-2:
Strict CTB Pull-Ups
Strict Ring Dips
Two couplets to finish our day, with the entire piece not being for time. Moving with a purpose, but not for time.
Starting with the GHD/HS Walk, our aim here is to practice our walking under midline fatigue. Choose an appropriate distance (less than 25′ is absolutely appropriate if you see fit) so that we have quality time on the movement, but are not “stuck” here. If we are looking for practice time, afford ourselves 1:30 here each set.
Moving directly into the strict gymnastics to finish, we have a descending ladder of strict CTB pull-ups and strict ring dips.
When working with gymnastics, the first place we always want to aim for is the range of motion. Modifying the reps is always appropriate, but if possible, we are almost always primarily looking to find the full range of motion. Applied to both movements, we are looking for chest contact on the pull-ups, and shoulder contact to the rings.
In both movements, banding is recommended to reduce body load, but to keep said range of motion. Stimulus wise, we are looking to be able to complete at least 5 unbroken reps at either movement if completing as Rx. If we are banding, let’s choose a challenging tension that allows somewhere around an estimated 10 reps unbroken if we were fresh, but not closer to 15-20.