CrossFit Indian Trail – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Oh My Quads!!

200 m run

10 pvc rotations

1 minute overhead opener with barbell on rig

5 spiderman and reach

ankle stretch(1 foot on box,kb on knee, knee over toe)

10 alternating kosack squats

10 push ups

10 alternating warrior squats

10 alternating lunges with twist

barbell warmup

5 good mornings

5 back squats

5 snatch grip push presses

5 overhead squats

Weightlifting

Pausing Overhead Squat (6 sets of 1 rep)

3 second pause
Sets: 50-55-60-65-70-75%

STIMULUS

Pausing Overhead Squat: 2 Second Pause in Bottom (Normal Speed Down)

All reps are taken from the rack

Rest as needed between sets

SUBSTITUTIONS

If unable to Overhead Squat, Front Squats are the Next Best Option

Metcon

Hot Mess (Time)

“Hot Mess”

2 Rounds:

25 Overhead Squats

35/25 Calorie Assault Bike

RX – 95/65

RX+ – 115/85
STIMULUS

Looking for a weight in “Hot Mess” that you could complete the 25 overhead squats unbroken when fresh

Within the workout, you should be able to complete these with 2 breaks maximum

If you’re on the fence about weight, it’s better to go lighter and faster – as this workout is designed to take 10 minutes or less

STRATEGY

OVERHEAD SQUATS

How to approach the overhead squats is the big priority in today’s workout

Pick a strategy in round 1 that you see yourself sticking with in the second round and that allows you to still have some “go” on the bike

For example, it is better to break the 25 reps into 2 sets and have a push on the bike than it is to go unbroken on teh barbell and crawl through the calories

Belows are some common options on how to break-up (or not break-up) the overhead squats:

1 Set: 25 Unbroken

2 Sets: 15-10

3 Sets: 10-8-7

BIKE

Choose a moderate pace on the first round bike that allows you to stick to the barbell plan at the start of the second round

Look to increase your pace on the bike in round 2, as there is no work to follow

SUBSTITUTIONS

If Unable to Assault Bike:

Equal Calorie Echo Bike, Bike Erg, or Row

50/35 Calorie Schwinn Bike

Extra Credit

Metcon (No Measure)

Midline

3 Rounds, Not for Time:

15 Hollow Rocks

18 Empty Barbell Good Mornings

21 GHD Sit-Ups

24 Hip Extensions
STIMULUS

These 3 rounds of midline work are to be completed for quality over speed

Reduce reps or break-up movements as needed to maintain quality