Announcements
Monday 9/2 – All afternoon classes cancelled.
CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Just the beginning…
0-1:00 light row
1:00-2:00 moderate row
5 inchworms with push up
5 spiderman and reach per side
30 second quad stretch
10 alternating figure 4’s
banded monster walks
barbell warm-up
Weightlifting
Stamina Squatting
Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
Barbell: 75% of 3-Rep Max Back Squat
STIMULUS
Today is the final iteration of our stamina squats, increasing 3% over last week
As a reminder, the weight is the same for Front Squat and the Back Squat
On the first minute, complete 3 Front Squats
Rest until the top of the minute and then perform 6 Back Squats
Repeat for a total of 6 rounds
Metcon
Dive Bar (Time)
For Time:
800 Meter Run
50 Barbell Thrusters (75/55)
800 Meter Run
25 Barbell-Facing Burpees
800 Meter Run
50 Barbell Thrusters (75/55)
STIMULUS
Going light and long in this big chipper workout
Looking for the work to take somewhere in the 15-20 minute range
Choose a barbell weight that you could complete in 2 sets when fresh
With 100 total reps, this should be a weight that you can complete in 2-3 quick sets per round
STRATEGY
While the barbell sticks out on paper, the majority of today’s workout will likely be spent running
Move with a purpose on the 800 meter runs and bar facing burpees, but find a pace that allows you to go big on the thrusters
Look to complete the thrusters in a quick 1-3 sets
1 Set: 50
2 Sets: 30-20 or 25-25
3 Sets: 25-15-10
SUBSTITUTIONS
800 Meter Runs
1k Row
1600 Meter Bike Erg
80/55 Calorie Schwinn Bike
55/40 Calorie Assault or Echo Bike