CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Our patience will achieve more than our force.” – Edmund Burke
2:00 light bike/row/singles
5 spiderman and reach
5 slow prone swimmers
:30 couch/quad stretch
5 inchworms w/push up
10 air squats + 5 russian baby makers + 10 kossack squats
banded monster walks
5 empty barbell good mornings & pause squats
Weightlifting
Back Squat
Set 1: 6 Reps @ 74%
Set 2: 4 Reps @ 80%
Set 3: 2 Reps @ 86%
Rest 3 Minutes
Set 4: 6 Reps @ 80%
Set 5: 4 Reps @ 86%
Set 6: 2 Reps @ 92%
Rest 3 Minutes
Set 7: 6 Reps @ 86%
Set 8: 4 Reps @ 92%
Set 9: 2 Reps @ 98%
STIMULUS
This is the 3rd 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 off your 5RM Back Squat
Metcon
Wonderwall (Time)
For Time:
60 Double Unders, 30 Burpees
60 Double Unders, 30 Wallballs (20/14)
60 Double Unders, 30 Deadlifts (225/155)(185/125)
60 Double Unders, 30 Wallballs (20/14)
60 Double Unders, 30 Burpees
STIMULUS
GENERAL
Working through 5 rounds of the 60-30 rep scheme in today’s workout
We’re expecting the workout to be on the mid-range to longer side
It will likely take between 18-25 minutes to complete
DOUBLE UNDERS
Looking to complete these 60 reps in just about a minute
Reduce the volume or choose a variation that allows you to do so
DEADLIFTS
Moving a moderate weight barbell right in the middle of this workout
This should be a load that you can cycle for at least 5-6 reps on each set
BURPEES
These are standard burpees – requiring chest to floor, full extension, and a small clap overhead
STRATEGY
GENERAL
This first half of this workout mirrors itself on the second half, as we have the same movements and rep schemes
One thing we can aim for is making sure the second half is just as fast, if not faster, than the first part
DOUBLE UNDERS
Break up the first 3 rounds of double unders how you see yourself breaking up the last two
Here are a few options:
1 Set: 60
2 Sets: 30-30
3 Sets: 20-20-20
DEADLIFTS
Break up your deadlifts before your reps start to slow down
If you have to grind through slow reps at the end of your sets, we end up requiring way more rest before starting the next set
Choose the option that keeps you moving without burning up the legs too much
Here are some options:
12-10-8 or 10-10-10
10-8-6-4-2
5-5-5-5-5-5
6-6-6-6-6
10 Sets of 3
WALLBALLS
Let’s take the total number of reps (60) into account when figuring out a break-up strategy
Approach the first set how you see yourself approaching the second
Here are some options:
20-10 or 15-15
12-10-8 or 10-10-10
10-8-6-4-2
5-5-5-5-5-5
6-6-6-6-6
BURPEES
Aim for a smooth and steady pace on opening set
This first set of 30 is essentially the buy-in to all the movements we’re going to have to break-up (wallballs and deadlifts)
With nothing to follow the second set of 30, try to increase your pace and finish out the workout strong
SUBSTITUTIONS
Double Unders
Reduce
Extra Credit
Metcon (No Measure)
3 Sets:
:20 Seconds Waiter Squat Hold (Each Side)
Max Strict Pull-ups
5 Tempo Romanian Deadlifts (5 Seconds Down)
STIMULUS
General
These 3 sets of Body Armor are for quality over speed
You can build in weight across the 3 sets or stay at the same load on both weighted movements
Choose loads that are challenging, but unbroken
Waiter Squats
Use a Kettlebell or Dumbbell for the Waiter Squats, Holding 20 seconds in an active bottom position on each side
Click Here for a demo video of the Waiter Squat
Strict Pull-ups
Choose a strict pull-up variation that allows you to complete 7+ reps each round
Tempo Romanian Deadlifts
There is a 5 second negative on each rep of the Tempo Barbell Romanian Deadlifts
Click Here for a demo video of the Romanian Deadlift
SUBSTITUTIONS
Strict Pull-ups
Banded Strict Pull-ups
Ring Rows (Increase Difficulty By Elevating Feet)