CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
200m light jog
8 russian baby makers
8 warrior squats
30 sec. quad stretch/leg
Glute activation w/KB. Go down into hole with KB…move around a bit side to side and knee over toe…then…come up about 2-3 inches and hold for 5 seconds, go back down into hole. Repeat 5x
10 PVC pass throughs + 5 OH Squats with PVC
Face down snow angels x8
3-5 strict pull ups
Weightlifting
Stamina Squat 2
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats
Barbell: 72% of 3 Rep Max Back Squat
STIMULUS
First week of our new look stamina squats
Previously we completed 3 Front Squats + 6 Back Squats
Now we are upping the weight and bringing the reps down to 2 Front Squats + 4 Back Squats
As a reminder, the weight is the same for Front Squat and the Back Squat
On the first minute, complete 2 Front Squats
Rest until the top of the minute and then perform 4 Back Squats
Repeat for a total of 6 rounds
Metcon
Rocket Power (Time)
For Time:
21 Bar-Facing Burpees
21 Power Snatches
15 Bar-Facing Burpees
15 Overhead Squat
9 Bar-Facing Burpees
9 Squat Snatches
RX – 95/65
RX+ – 115/85
STIMULUS
Looking for a weight we will likely cycle quick singles on the snatches and complete the overhead squat within 2 sets
Note that the barbell movements change as the reps drop
A two-foot take off and landing is required for the bar-facing burpees
STRATEGY
Cycle quick singles or very manageable sets on the snatches
21’s: 8-7-6, 6-5-5-5, 3’s, or singles
9’s: 5-4, 4-3-2, 3’s, or singles
Those are likely the most consistent options that limits time spent not moving
Shoot for 1-2 sets on the overhead squats (15 or 8-7)
Push the pace on the burpees knowing you’ll be completing singles or very small sets on the barbell
Extra Credit
Metcon (No Measure)
3 Giant Sets:
7 Pausing Waiter Squats (Left)
14 Hollow Rocks
7 Pausing Waiter Squats (Right)
14 Hollow Rocks
50′ Single Arm Overhead Carry (25′ Each Arm)
Rest 2 Minute Between Sets
STIMULUS
“Giant Sets” are not for time
Move with a purpose from movement to movement while maintaining quality over speed
Rest 2 minutes between each set
Choose weights that you can complete good-looking, unbroken sets with
You have the option to build across the 3 sets