CrossFit Indian Trail – CrossFit
Warm-up
Squat Warm-Up #1 (No Measure)
Coach Led
Row 500m
10 Spider Walks
(30sec Hold On Last Spider Walk)
10 Air Squats
10 Spider Walks
(30sec Hold On Last Spider Walk)
10 Air Squats
12 PVC Pass Throughs
5 Pause Squats w/ Empty Bar
Weightlifting
Stamina Squatting
Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
Barbell – 69% of 3-Rep Back Squat
This is an increase of 3% from last week, and as a refresher, this is the same loading for *both* lifts. All squats are taken from the rack. This is our fourth and final week in this specific 3 Front / 6 Back progression.
Week #1 – 60%
Week #2 – 63%
Week #3 – 66%
Week #4 – 69%
Metcon
Hot Sauce (4 Rounds for reps)
“Hot Sauce” Part #1
AMRAP 3:00
21/15 Calorie Row
21 Lateral Burpees over Rower
Max Overhead Squats
Barbell – 75/55 lb
Rest 3:00
“Hot Sauce” Part #2
AMRAP 3:00
18/13 Calorie Row
18 Lateral Burpees over Rower
Max Overhead Squats
Barbell – 95/65 lb
Rest 3:00
“Hot Sauce” Part #3
AMRAP 3:00
15/11 Calorie Row
15 Lateral Burpees over Rower
Max Overhead Squats
Barbell – 115/85 lb
Rest 3:00
“Hot Sauce” Part #4
AMRAP 3:00
12/9 Calorie Row
12 Lateral Burpees over Rower
Max Overhead Squats
Barbell – 135/95 lb
Four separate scores for entry, all being the max overhead squats of each part. Do not add the row calories and burpees – purely just the OHS completed in the time remaining of each. The system will compute the sum total for us.
As we move through the four parts, the weights get heavier as the “buy-in” volume reduces. With the first round being challenging to get to the barbell, we have a limited amount of time to get our reps in. On the final round, we will likely have far more time on the barbell, but we’re at our heaviest load. In turn, each round we want to approach with a specific game plan in mind, respecting the weight of the barbell by adjusting our intensity on the row/burpee.
On the row, we can lean into an aggressive pace here, but it can’t be at the expense of our burpee cycle rate. Although the calorie exponential can separate athletes, what can be far more separating, is if we slow on our burpees. Push the row, but leave enough in reserve to push the burpees even harder.
On the barbell, here’s where we want to plan out a strategy, to be coupled with a glance at the clock. If we have enough time for two sets, it’s likely in our best interest to get our first set in right away. If we do not, and have time for a single set, play the clock. Maybe our best move here is to rest for 10-15 seconds, and then aim for one, large, set, until the time expires.
Positioning is hugely important here. From the first repetition, which sets the tone for the remainder, we want to be comfortable and confident in our overhead position. It is worth the extra moment to ensure that it’s our squatting stamina, and not our positioning, that limits us.