CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Waste no more time arguing what a good person should be. Be one.” – Marcus Aurelius
MOBILITY
200m light jog, row, bike
pvc pass throughs + rotations
banded front rack stretch
sampson stretch
hamstring lockouts
8 box lateral heel taps
10 air squats
banded side steps
8 box lateral heel taps
10 kossack squats
banded kick backs
*barbell warm up
Weightlifting
Back Squat
Stimulus
– All percentages based on 5RM Back Squat:
Wave #1
Set 1 – 8 Reps @ 74%
Set 2 – 6 Reps @ 79%
Set 3 – 4 Reps @ 84%
Wave #2
Set 4 – 8 Reps @ 79%
Set 5 – 6 Reps @ 84%
Set 6 – 4 Reps @ 89%
Wave #3
Set 7 – 8 Reps @ 84%
Set 8 – 6 Reps @ 89%
Set 9 – 4 Reps @ 94%
Metcon
Dirty Water (Time)
3 Rounds:
15 Power Cleans (115/85)(95/65)
12 Thrusters (115/85)(95/65)
9 Bar-Facing Burpees
Directly into…
3 Rounds:
15 Power Cleans (95/65)(75/55)
12 Thrusters (95/65)(75/55)
9 Bar-Facing Burpees
Stimulus
– Conditioning Category: Pacer
– The weight on the first barbell is something you could cycle for 12+ power cleans and thursters unbroken when fresh.
– The weight on the second barbell is something you could cycle for 20+ power cleans and thursters unbroken when fresh.
– You can step up or jump up from each burpee. Two feet must take off at the same time to travel over the bar in order to mark this workout as “”Rx.””
– There will be no rest between rounds or between the first part and second part. Use the same barbell for both parts and change weights after completing the first 3 rounds.
– Score is total time for all 6 rounds.
Strategy
THE BIG TAKEAWAYS
1. Let’s make the main focus in this workout to complete the thrusters in no more than 2 sets on any round.
2. On the first barbell, let’s aim for singles or small sets on the power cleans. The thrusters are a moderate weight in the first part so we want to make sure we don’t gas ourselves by holding on for big sets on the cleans. On the second barbell, we should be able to hold on for slighlty bigger sets (3-4 sets) on the power cleans since the weight will be lighter.
3. Pace the burpees in a way that will allow you to stick to your break up strategy on the barbell. Stepping up from each burpee and fully standing up before jumping over the bar may help you find a more controlled pace.
Modifications
POWER CLEANS
– Double Dumbbell
– Single Dumbbell
THRUSTERS
– Double Dumbbell
– Single Dumbbell
– Front Squats
– Push Press
BAR-FACING BURPEES
– Regular Burpees
– Lateral Bupees Over A Dumbbell
– Bar Lateral Burpees