CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” Scott Adams
MOBILITY:
1:00 banded tricep stretch each side
1:00 banded hamstring pull downs each side
1:00 butterfly stretch
ACTIVATION:
8:00 for quality
5 inch worms
5 air squats (3 second pause at bottom)
10 PVC pass throughs
200m Row
Weightlifting
1 Pausing Front Squat + 1 Front Squat (6 sets of 2 reps)
6 sets of 2:
1 Pausing Front Squat (2s in the bottom)
1 Front Squat
All percentages based on 1RM Front Squat
Set 1 – 60%
Set 2 – 63%
Set 3 – 66%
Set 4 – 69%
Set 5 – 72%
Set 6 – 75%
Percentages are pretty reasonable, but the pause will add intensity.
We should be able to maintain great form at all these percentages.
MOVEMENT FOCUS:
We want the weight of the bar to be resting mainly on our shoulder in the front rack position
Our elbows should be pointing straight forward, and ideally with a full grip on the bar if mobility allows.
We should be pushing up on the bar with our hands as well
With toes either straight or close to it, we want to screw our feet into the floor.
Hips are sent back and down on balanced feet, and we drive through the floor to stand up with eyes just above the horizon.
Modification – Back Squat
Metcon
Dodgeball (Time)
10 Rounds:
15 Wallballs (20/14)(10’/9′)
200m Run
STIMULUS
Our conditioning today is a simple couplet
We expect this piece to take between 15-20 minutes to complete, or 1:30-2:00 rounds.
WALLBALLS
The format of this workout allows for larger sets of wallballs to be completed
Adjust the number or weight as needed to complete each round in 1-2 sets max.
RUN
Should take around 1 minute – adjust accordingly.
STRATEGY
Great day to push for big sets on the WB
The rep bumber per round should be just low enough to allow for unbroken sets throughout.
In order to accomplish this, look to run at a pace between sets of wallballs that supports this strategy.
You’ll have about 1:00 to “recover” between sets of 15
After the first round, look at the clock to help guide your effort for the remainder of the workout.
For example: if your first round is 1:30, look to hold that same split across.
Keeping tabs on the clock creates smaller checkpoints within a larger workout.
MODIFICATIONS:
WB – 30 air squats, 15 single DB goblet squats, 15 WB squat cleans
200m RUN – 250m Row
12/9 calorie bike
15 shuttle runs (10 meters)