CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Grindstone”
June 22 – August 23, 2020
9 Weeks
Phase #1 – 5 Weeks
Mid-Cycle Deload – Week #6, July 27
Phase #2 – 3 Weeks
A grindstone isn’t a sexy piece of equipment. By itself, it’s just a thick stone that sits on a rusty wheel. What it can create on the other hand, is quite deadly. The grindstone creates weapons, and the sharpest of them all.
“Grindstone” bridges the gap between “Hard Hat” and our journey towards the 2021 Open. Effectively using elements from “Barbell NInja”, we won’t be missing a beat. We didn’t fall off pace, nor was COVID-19 in the way… all of this was part of our way.
Much like the grindstone, the work here won’t be sexy. And it definitely won’t be easy.
Our focus in “Grindstone” is capacity building. In the recent months, we focused on building a strong base through heavier percentage lifting, on both Olympic and traditional lifts. We’re going to shift gears some now. Our aim in “Grindstone” is to turn that strength into usable capacity in all facets of our sport – from the 1RM attempt, to barbell cycling, to approaching rounds of 21 thrusters at a moderate load.
One might think that COVID-19 was an obstacle in the way. But what if it were truly part of our way? “Grindstone” Through adversity breeds strength, conviction, and the will to win.
We love the grind.
Training starts Monday the 22nd.
MOBILITY
Laying Front Rack Stretch
Banded Shoulder Distraction
Warrior Squat
ACTIVATION
For Quality
60 Second Bike
6 Inchworms
6 Strict Pull-ups
6 Broad Jumps
40 Second Bike
4 Inchworms
4 Strict Pull-ups
4 Broad Jumps
20 Second Bike
2 Inchworms
2 Strict Pull-ups
2 Broad Jumps
Weightlifting
Front Squat
Front Squat “10-8-6-4-2”
On the 3:00 x 5 Sets:
Set 1: 10 Reps @ 60% of 1RM Front Squat
Set 2: 8 Reps @ 65% of 1RM Front Squat
Set 3: 6 Reps @ 70% of 1RM Front Squat
Set 4: 4 Reps @ 77% of 1RM Front Squat
Set 5: 2 Reps @ 85% of 1RM Front Squat
STIMULUS
DESCRIPTION
The reps will decrease as the loading increases in this running clock front squat piece
You’ll start a new set every 3 minutes [0-3-6-9-12]
This format ensures you have adequate rest between efforts
These sets are designed to be completed unbroken, so adjust percentages as needed based on feel
Metcon
7-on-7 (2 Rounds for reps)
AMRAP 7:
4 Bar Muscle-ups
8 Front Squats (185/135)(135/95)
12/9 Calorie Bike
16 Toes to Bar
Rest 3 Minutes
AMRAP 7:
4 Bar Muscle-ups
8 Front Squats (155/105)(115/85)
12/9 Calorie Bike
16 Toes to Bar
STIMULUS
DESCRIPTION
This two part workout features gymnastics, weightlifting, and cardio components
The reps stay the same in the second AMRAP 7, but the weight on the front squat decreases
This drop in weight is designed to allow you to complete a similar amount of work despite fatigue
Record your total rounds and reps for both parts, as your score is the sum total of the 2 efforts
Choose weights and variations that will allow you to complete 2+ rounds in each AMRAP
FRONT SQUATS
Both weights used today are meant to be on the moderate side
These should be challenging loads that you can complete in 1-2 sets
The barbell will be taken from the ground
You are allowed to squat clean the first rep
Change out your weights during the 3 minutes of rest between rounds
BAR MUSCLE-UPS
Choose a rep number or variation that allows you to clear this station in 45 seconds or less
See further down the page for “subs”
TOES TO BAR
If you have 21+ toes to bar unbroken when fresh, look to complete this station as written
If you’re not quite there, consider reducing reps or choose another variation from “subs”
STRATEGY
GENERAL
With higher skill gymnastics and a challenging barbell load, look to chip away at manageable sets
The middle two movements will be leg dominant, while the movements on the outside will challenge your grip and midline
That being said, quick sets with quick breaks will likely be most effective in this high interference piece
Look to stay fairly consistent across these two 7-minute efforts
See below for options on how to break up each movement into quick sets
BAR MUSCLE-UPS
1 Set: 4
2 Sets: 2-2
3 Sets: 2-1-1
FRONT SQUATS
1 Set: 8
2 Sets: 4-4
TOES TO BAR
1 Set: 16
2 Sets: 8-8
3 Sets: 6-5-5
4 Set: 4-4-4-4
5 Sets: 4-3-3-3-3
SUBS
BAR MUSCLE-UPS
Reduce Reps
Jumping Bar Muscle-ups
Banded Bar Muscle-ups
8 Chest to Bar Pull-ups
TOES TO BAR
Reduce Reps
Feet as High as Possible
Knees to Elbows/Chest/Waist
Toes Raises
Extra Credit
Metcon (No Measure)
Body Armor
4 Giant Sets:
Max Strict Chest to Bar Pull-ups
15 Weighted Glute Bridges
Rest 2 Minutes Between Sets
STIMULUS
DESCRIPTION
Working the glutes and the lats, the big movers on the backside of the upper and lower body, in this Body Armor piece
After completing a max unbroken set of strict chest to bar pull-ups, you’ll complete 15 weighted glute bridges
Move directly from the pull-ups to the glute bridges, while focusing on quality over speed
STRICT CHEST TO BAR PULL-UPS
Choose a variation that allows you to complete at least 6 reps per round
This could mean performing regular strict pull-ups or utilizing a band
See further down the page for subs
WEIGHTED GLUTE BRIDGES
You can weight these with a dumbbell or barbell
Choose a challenging weight that you can complete unbroken
Squeeze for 1 second at the top before lowering back down
You can increase weight or stay at the same weight across the 4 sets
MOVEMENT VIDEOS
Weighted Glute Bridge: https://youtu.be/DLgAPsiZbQ8
SUBS
STRICT CHEST TO BAR PULL-UPS
Strict Pull-ups
Banded Strict Chest to Bar Pull-ups
Banded Strict Pull-ups
Ring Rows
WEIGHTED GLUTE BRIDGES
25 Glute Bridges (No Weight)