CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“I’ve always wondered why birds stay in the same place, when they could fly anywhere in the world. And then I ask myself the same question.” – Harun Yahya
2:00 light bike/row/run
10 pvc pass throughs + 5 rotations/side
5 spiderman and reach
10 alternating figure 4’s
1:00 overhead opener
banded good mornings
banded pull aparts
10 air squats + 5 russian baby makers w/warrior reach
barbell warm up
Weightlifting
Back Squat
Set 1: 6 Reps @ 72%
Set 2: 4 Reps @ 78%
Set 3: 2 Reps @ 84%
Rest 3 Minutes
Set 4: 6 Reps @ 78%
Set 5: 4 Reps @ 84%
Set 6: 2 Reps @ 90%
Rest 3 Minutes
Set 7: 6 Reps @ 84%
Set 8: 4 Reps @ 90%
Set 9: 2 Reps @ 96%
STIMULUS
This is the 2nd iteration out of 4 for Back Squat Waves
Increasing by 2% on each lift from last weeks iteration
Rest as needed between sets, but 3 minutes after each 3rd set
These percentages are based of your 5-Rep Back Squat from earlier in the cycle.
Metcon
Power Move (AMRAP – Rounds and Reps)
AMRAP 10:
6 Power Snatches
9 Overhead Squats
12 Box Jumps (24/20)
RX – 75/55
RX+ – 95/65
STIMULUS
GENERAL
“Power Move” is a shorter triplet workout that includes a relatively light barbell
Looking to complete around 4+ rounds here, which works out to a round at least every 2:30
BARBELL MOVEMENTS
We’ll choose our barbell weight in “Power Move” based off the overhead squat, which tends to be the limiting factor
This should be a lighter weight that you can complete all 9 reps unbroken on every round
Both movements are ideally completed at the same weights, unless there is a huge difference between your snatch and overhead squat weights
BOX JUMPS
Since these are regular box jumps, they require full extension at the top of each rep
STRATEGY
POWER SNATCH
Choose a break-up strategy that allows you to complete the overhead squats without breaking
With these coming back to the ground every rep, it makes them easier to break-up than the overhead
You can hold the last rep overhead to go right into the first overhead squat
1 Set: 6
2 Sets: 3-3
3 Sets: 3-2-1
OVERHEAD SQUATS
Let’s aim for unbroken overhead squats throughout
It takes more effort to drop the bar and have to snatch it back up without the snatch counting towards your score than it does to hold on for 9 reps
Rest more between snatches as needed to go unbroken here
BOX JUMPS
Move at a steady pace that allows you to recreate your barbell strategy from the previous round
It’s better to slow these down a bit to maximize time spent moving on the barbell
Extra Credit
Overhead Squat
5 Sets of 1
Tempo:
7 Seconds Down
7 Seconds Pause in Bottom
7 Seconds Stand
Set 1: 35%
Set 2: 40%
Sets 3-5: 45%
STIMULUS
The Tempo Overhead Squat allows us to build awareness, control, and balance in the overhead squat
Each rep here takes 21 seconds: 7 Seconds Down, 7 Seconds Pause in Bottom, 7 Seconds Stand
These sets are based off your 1RM Overhead Squat and will come out of a rack
With a lot of time under tension, they are designed to be on the lighter side