CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
2:00 light row
5 spiderman and reach
:30 quad stretch
10 air squats + :30 hold at bottom of last one
10 alternating kossack squats
5 prone swimmers
15 banded good mornings
banded monster walks forward and backward/side to side
barbell warm up
Weightlifting
Back Squat (Build to a heavy set of 5 reps)
STIMULUS
Build to a Heavy Set of 5 Back Squat to start out the week
We’ll be re-testing this benchmark at the end of the cycle
Work through the warmup sets in “Movement Prep” before taking a crack at heavy sets of 5
MOVEMENT PREP
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 70%
1 Rep @ 75%
1 Rep @ 80%
1 Rep @ 85%
1 Rep @ 90%
…
Build to Heavy 5
Metcon
Taco Bell (AMRAP – Rounds and Reps)
AMRAP 9:
35 Double Unders
25 Air Squats
15 Kettlebell Swings (53/35)
STIMULUS
In this short triplet workout, let’s choose a kettlebell weight that can ideally be swung unbroken on every round
The same goes for the variation or rep scheme on the rope – choose something you can ideally complete unbroken each time you pick up the rope
Within the 9 minutes, we can expect to complete 3-4+ rounds
STRATEGY
The one movement we’d likely have to break up today is the kettlebell swings
Use the air squats as your pacer – finding a speed that allows you to complete the swings ideally unbroken
Going big on the swings allows us to maximize our time spent moving
If you’re confident going unbroken on the swings and the double unders throughout, feel free to increase the cycle time of your air squats
If you need a little more time before picking up the bell, just slow down the squats and try to get your breathing back a bit for the weighted movement
SUBSTITUTIONS
Double Unders
Reduce Reps
50 Single Unders
30 Seconds of Practice
Extra Credit
Metcon (No Measure)
3 Giant Sets:
14 Front Rack Step Back Lunges
21 Glute Bridges
Rest 3 Minutes Between Sets
STIMULUS
“Giant Sets” mean you’ll move right from the lunges to the glute bridges and rest after the 21 reps are complete
Front Rack Step Back Lunges:
Hold a barbell in the front rack and step back with one leg until the front shin is vertical
Alternate legs on each rep (6 Each Side)
You can build in weight or stay at the same challenging weight across
Pick loads that you can complete the 14 reps without dropping the barbell