CrossFit Indian Trail – CrossFit
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