CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“As is a tale, so is life: not how long it is, but how good it is, is what matters.” – Seneca
It’s a cliche to say life is short.
Yet, life is plenty long. If that is, we spend it intentionally.
At first glance, this quote can be interpreted as a means to fight back procrastination. Another interpretation is action in different way. Instead of focusing on doing more, on accomplishing more… *appreciate* more. In a world where the norm is do more and more… it’s a step back. So that, we can take in the moments we have in front of us. So that we can focus on the quality of the most important parts of our lives, as opposed to being caught up in the “gold rush”.
If we can live with both intention and gratitude, life will be plenty long.
MOBILITY
Wrist Stretches
Handstand Hold Stretch
Straddle Stretch
ACTIVATION
40 Seconds Each
Easy Row
Active Samson
Front Plank
Moderate Row
Walkouts
Side Plank (20 Seconds Each Side)
Faster Row
Reverse Lunges in Place
Hollow Rocks
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Weightlifting
Back Squat
10-Rep Max
STIMULUS
DESCRIPTION
We’ll continue our heavy testing with a 10RM Back Squat
This high rep benchmark will test strength, stamina, and a little conditioning
We recommend taking 2-3 attempts at the 10-Rep Max, as the higher reps can take it’s toll with too many sets
Complete somewhere between 4-6 reps as you build up in weight with your warmup sets
Once the weight is heavy enough, start your working sets of 10, completing a maximum of 3 attempts
Record your heaviest successful set of 10 as your score
Metcon
Sweat Sixteen (AMRAP – Rounds and Reps)
AMRAP 16:
21/15 Calorie Assault Bike
15 Toes to Bar
9 Overhead Squats (165/115)(115/85)
STIMULUS
DESCRIPTION
This triplet workout is a balance of all three modalities: monostructural, gymnastic, and weightlifting
The intended scoring target for this workout is 3+ rounds
TOES TO BAR
Looking for a mid-volume set of reps here
We want to be able to complete this station in no more than 90s at our slowest round
Fast singles is always an option, with consistency across the rounds being a focal point
OVERHEAD SQUATS
We want the heavier barbell today
Stimulus calls for a loading we could complete 15+ unbroken when fresh
STRATEGY
GENERAL
Pacing is the focus, and it’s best to start with the overhead squats
Based on our capacity on the lift, we can backplan our pacing on the bike and toes to bar
It is very easy to allow our first round to be our fastest, with two movements (TTB + OHS) that can slow dramatically
Thinking ahead, round 3’s breakup strategy should very closely resemble round 1’s
ASSAULT BIKE
This is the pacer of the workout
We push this station relative to our TTB and OHS capacity
In other words, if we are unbroken on both, we then look to push the bike
The reverse is a recipe for a lower score.. push the bike, and excessively break up the TTB and OHS
For the sake of a pace visual, imagine we are completing a ~10:00 Assault Bike max calorie test
TOES TO BAR
The OHS + TTB combination can be deceptive to our grip
We have a “break” coming off the Assault Bike, when thinking between OHS to TTB, but keep that in mind
Consistency is king here, with break up strategies all be valid as long as they are so
Be wary of big sets and big breaks here.. time can disappear
Consider a descending rep scheme so that we have a bit more of a recovery before the heavy OHS
OVERHEAD SQUATS
We again are looking for the heavy lift, which may place us in a “clean and jerk to back rack” setup position
For many, this should be the setup, as the risk/reward of trying to snatch it can be very poor
We don’t need to think much on the setup for a clean