CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Don’t judge each day by the harvest you reap, but rather by the seeds you plant.” – Robert Lewis Stevensen
1:00 light bike
10 pvc pass throughs
5 spiderman and reach
8 bird feeders
8 russian baby makers
10 push ups
10 hollow body rocks + 5 supermans
3-5 strict pull ups
8-10 kip swings
8 Double DB suitcase deadlifts
8 DB goblet squats
8 DB shoulder presses
Weightlifting
Back Squat
Percentages based off of last week’s 5-Rep Heavy.
Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 76%
Set 3: 2 Reps @ 82%
3 Minutes Rest
Set 4: 6 Reps @ 76%
Set 5: 4 Reps @ 82%
Set 6: 2 Reps @ 88%
3 Minutes Rest
Set 7: 6 Reps @ 82%
Set 8: 4 Reps @ 88%
Set 9: 2 Reps @ 94%
STIMULUS
This is the 1st iteration out of 4 for Back Squat Waves
Rest as needed between sets, but 3 minutes after each 3rd set
These percentages are based of your 5RM Back Squat
Metcon
Flinstones (Time)
2 Rounds:
50 Wallballs (20/14)
40/30 Calorie Bike
30 Toes to Bar
20 Alternating Dumbbell Snatches (70/50)(50/35)
RX – 50/35 DB’s
RX+ – 70/50 DB’s
STIMULUS
WALLBALLS
Choose a weight / rep scheme that allows the 50 reps to be completed in 3 minutes or less on the first round (~15 On the Minute)
TOES TO BAR
Choose a rep scheme or variation that you could complete 15+ reps unbroken when fresh
DUMBBELL SNATCHES
Going on the heavier side with the dumbbell today
You’ll alternate arms every rep for a total of 10 each side
Choose a weight that allows the 20 reps to be completed under 2 minutes
STRATEGY
GENERAL
With these larger rep schemes, chipping away at manageable sets over the 2 rounds is the name of the game
WALLBALLS
Let’s aim to complete the wallballs in 3-5 Sets:
3 Sets: 25-15-10
4 Sets: 20-10-10-10
5 Sets: 5 Sets of 10
BIKE
There are two ways to attack the bike
Hold a steady, moderate pace and go for bigger sets of toes to bar
Try to hold a stronger pace and work through smaller sets of toes to bar
TOES TO BAR
No matter if you go for bigger sets or smaller sets, pick something that minimizes time spent not moving
Here are some options:
10 Sets of 3
12-10-8 or 10-10-10
5×6 or 6×5
8-8-7-7
8-7-6-5-4
DUMBBELL SNATCHES
There are two ways to approach the dumbbell snatches
1. Steady Singles, Resetting on the Ground: These are more challenging on the muscles because of the dead-stop, but easier on breathing and positioning (20 Sets of 1)
2. Small Touch and Go Sets: Switching hands in the air for touch and go sets is easier muscularly because of the momentum from the top, but can be harder on breathing and positioning (5 Sets of 4, 4 Sets of 5, 2 Sets of 10)
SUBSTITUTIONS
Bike
600 Meter Run
Toes to Bar
Reduce Reps
Feet as High as Possible (While Maintaining Rhythm)
Knees to Chest / Waist
Extra Credit
Metcon (No Measure)
3 Sets For Quality:
:20 Seconds L-Sit
:30 Seconds Hip Extension Hold
:40 Seconds Tempo Back Squat*
Rest 2 Minutes Between Sets
*Tempo: 10 Seconds Down, 20 Seconds Bottom, 10 Seconds Up
STIMULUS
The 3 sets are not for time, rather for quality
The time listed is accumulated time, but we’re resting enough between movements where these can be completed unbroken
Tempo Back Squat:
Use a weight here where you can stick to the tempo
You have the option to increase weight or stay at the same weight across all 3 sets
L-Sits:
There are to be completed on parallettes
If you don’t have parallettes or struggle with keeping the feet high, complete the movement hanging from a pull-up bar and try to keep your feet as high as possible
SUBSTITUTIONS
Hip Extension Hold
30 Seconds Deadlift Top Hold (Moderate-Heavy Weight)
30 Second Weighted Front Plank