CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
This is week 1 of a new cycle “Grunt Work”. This cycle will continue for the next 8 weeks. Let’s get to WORK!
Grunt Work
June 21-August 14
8 weeks
To thrive in our sport on the weights, we need two related but independent capacities:
1. Strength, which is measure by our ability to move a heavy load once.
2. Stamina, which is the gritty ability to cycle for reps when others put the bar down.
It’s one thing have a strong back squat for a single, but that doesn’t necessarily transfer to 50 thrusters for time. In “Grunt Work”, we’re going to bridge that gap. Taking the foundational strength from our previous cycle (“Silverback”), our focus turns now towards high volume squatting and barbell cycling intervals.
At the conclusion of the cycle, we’ll be re-testing the weightlifting benchmark we opened our previous cycle with – “Silverback”. With 16 weeks of squatting beneath our belt, we’re looking forward to getting after some new PR’s.
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Banded Tricep Extension – 1:00/side
2. Front Rack Stretch – 1:00
3. Child’s Pose – 1:00
Lower Body
1. Active Spiderman – 1:00
2. Frog Stretch – 1:00
3. Bottom Of Air Squat Hold – 1:00
ACTIVATION
EMOM x 9 (3 Rounds):
Minute 1: Easy Row
Minute 2: 8-12 Straight Arm Burpees
Minute 3: 8 KBS + 8 Air Squats
MOVEMENT VIDEOS
https://www.youtube.com/watch?v=wG-yvIREJfc
https://www.youtube.com/watch?v=Fd4rzAi_e_o
https://www.youtube.com/watch?v=2b1CcRCMrI0
https://www.youtube.com/watch?v=Vaco79moFgk
https://www.youtube.com/watch?v=_FtsS6CKby0
Weightlifting
Grit Squats
Grit Squats – Week 1A
3 Supersets:
“X” Back Squats
“X” Front Squats
Rest 2:00 between sets.
Stimulus
– We’ll be building on these squats in the coming weeks.
– Super set means that we’ll complete our back squats, quickly change out weights (if needed), and then complete our front squats. There is little to no rest between the front squats and back squats but we’ll rest for 2:00 before completing the next super set.
– All percentages based on 5RM Back Squat (both front and back squat barbells).
Set 1:
10 Back Squats @ 60%
5 Front Squats @ 60%
Set 2:
8 Back Squats @ 65%
5 Front Squats @ 62%
Set 3:
6 Back Squats @ 70%
5 Front Squats @ 64%
Modifications
BACK SQUATS
– Reverse lunges with dumbbell(s) or kettlebell(s)
FRONT SQUATS
– Front squats with dumbbell(s) or kettlebell(s)
Metcon
Front Burner (Time)
For Time:
20 Front Squats (135/95)(95/65)
20 Lateral Barbell Burpees
20 Push Presses (135/95)(95/65)
20 Lateral Barbell Burpees
20 Thrusters (135/95)(95/65)
Stimulus
– Conditioning Category: Threshold
– 100 reps for time at challenging barbell weight.
– Choose a load that allows you to complete the thrusters in at least sets of 5 during the workout.
– You do not have to stand all the way up on the lateral barbell burpees.
– Take the barbell from the floor, not out of a rack.
Strategy
THE BIG TAKEAWAYS
1. The two most important barbell movements are the push press and thrusters. Break these up before your press out starts to struggle, as it’ll make it much easier to come back for another strong set. Consider the following options: 20, 12-8, 8-7-5, 5-5-5-5.
2. Work at a consistent pace on the lateral barbell burpees that will allow you to thrive on the barbell. We don’t want to move slowly, just steadily.
3. Make it a goal to get your hands right on the barbell for your first set after your last burpee for your first set. Even if this is 5 reps, it’s a great mental win. We can practice this in our short practice round.
Modifications
BARBELL MOVEMENTS
– Sub barbell for 1 or 2 dumbbells/kettlebells.
– Reduce the load
LATERAL BARBELL BURPEES
– Regular burpees
– Burpees over dumbbell(s)
– Burpees over a line