CrossFit Indian Trail – CrossFit
Warm-up (No Measure)
1 Round, at low intensity:
18/15 Calorie Row
15/12 Calorie Assault Bike
5 Slow Wall Squats w/ band in hands
:30s Alternating Warrior Squats
1 Round of “Strict Cindy”
Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
Barbell – 60% of 3-Rep Back Squat
This is 60% of our recently tested 3-Rep Back Squat at the end of our last training cycle. This load is used oin *both* lifts, for all sets. We will be increasing this percentage steadily over the weeks to come. Time remaining in the minute after squats is rest. Post completed load today for tracking purposes.
Fish Out of Water (Time)
Directly into 10 Rounds:
3 Power Cleans
9 Air Squats
Barbell Pounds – 155/105
In today’s effort, we have two parts. A 2K row, which moves directly into 10 rounds of “The Chief”, a complex involving 3 power cleans, 6 pushups, and 9 air squats. There is a single score – the time to completion of the full work load. For tracking, it may help to record our 2K time for future reference.
Pacing wise, it is clear that we need to pace the 2K row (different than a max effort). The real question is, how much do we pace.
Looking forward, the stimulus of the barbell loading is one that is on the moderately heavy side. One that we could cycle for 12+ repetitions unbroken, when completely fresh. Knowing that this, coupled with the pushups and air squats is more of a metabolic effort, we can dig into this row a fair amount. Le’s visualize a pace of 2K race pace plus about :10-15s. It is still a reserved pace (finishing a good 45+ seconds slower than our 2K race pace), but this will allow us to push our efforts on the 10 rounds that follow.
In these 10 rounds, as one can imagine, there are a good amount of transitions. This is where seconds can disappear very easily. Between the 10 rounds, there are a total of 30 transitions. We’ve all seen a “lazy” transition before, or a lengthy one where we take a trip to the chalk bucket. Only a handful of these transitions can compound to something very significant. And on the flip side, being disciplined with our transitions can save us 15-30s, without even noticing it.
Inside those transitions, we are looking for a smooth, methodical pace. Most especially, on the air squats. These tend to be the pacer, affording us a chance to regulate our breathing, which tend to be more difficult on the cleans and pushups. Aim is to find a breathing pace, where each rep, we are forcing in a deep breath.
Not to harp on the air squats excessively, but this is a combination that tends to butcher our movement. We start to allow our chest to fall forward, or “good morning” out of the bottom. Avoid this.
Metcon (No Measure)
3 Giant Sets:
10 Dumbbell Box Step Overs (24″/20″)
10 Tempo Dumbbell Bench Presses
Rest 2:00 between sets.
Not for time or score, this is athlete’s choice on loading.
On the box step-overs, this is completed with (2) dumbbells, one for each hand. The aim here is not for time, but for quality effort. On each box step-up as well, we are looking for full extension on top of the box. In competition, we may be moving for speed, staying low or crouched… but not here. Let’s pull with our hamstring to full extension, standing tall, before stepping down to the opposite side.
On the tempo dumbbell bench presses, it is a 4-second negative, followed by a “regular” speed press. Use a flat bench for these repetitions.
Free to build in load, over both movements, over the course of the three rounds.
Warm-up (No Measure)
July 1st – September 7
A Sled Dog is depressed when its not working. Yelping and howling outside, it lives for the grind. It can’t wait to run. The harder the job, the more they thrive. Welcoming adverse conditions, they expect the snowstorms, and they expect to overcome them. The Sled Dog knows no other way. The Sled Dog will outwork everyone.
In our previous training cycle, “Grunt Work,” we built a foundational base of strength for the coming CrossFit Games season. Now, we’ll bridge the gap between a higher percentage squat with the stamina of a Sled Dog. Barbell cycling, stamina squats, and higher volume capacity work will be our focus over the next 10 weeks.
Let’s squat heavy, but also be able to race through 10 rounds of “Macho Man.” Let’s snatch heavy, but be able to attack 50 Power Snatches with confidence. Let’s look at Open 19.5, and look forward to the thrusters. The Sled Dog knows no other way.
Training starts Monday, July 1st. Suit up.
Gymnastic Focus Work
Barbell Cycling – Squat Variation
Barbell Cycling – Power Variation
Conditioning (Long Effort)
July 1st – July 28 – Block #1
July 29 – August 4 – De-load Week
August 5 – September 7 – Block #2