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CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

“Think like an immigrant. Act like an artisan.”

1:00 light row then 1:00 light bike

high knee karaoke

toy soldiers

spiderman walk

figure 4’s

lunge w/twist

air squat step forward, repeat

10 lateral step downs/side

10 hip extensions

10 DB goblet squats

5 empty barbell good mornings, 5 pause back squats

Weightlifting

Back Squat

Set 1: 6 Reps @ 76%

Set 2: 4 Reps @ 82%

Set 3: 2 Reps @ 88%

Rest 3 Minutes

Set 4: 6 Reps @ 82%

Set 5: 4 Reps @ 88%

Set 6: 2 Reps @ 94%

Rest 3 Minutes

Set 7: 6 Reps @ 88%

Set 8: 4 Reps @ 94%

Set 9: 2 Reps @ 100%

STIMULUS

This is the 4th 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

Dopamine (Time)

Every 5 Minutes x 5 Rounds:

20/14 Calorie Row

20 x 10 Meter Shuttle Sprints

20/14 Calorie Bike
STIMULUS

GENERAL

Starting off the week with some fast paced intervals

You’ll complete the 3 stations as fast as possible and rest until the next 5 minute window starts

Record the time each round takes, with your score being the slowest of the 5 rounds

Rounds begin on the 0:00 – 5:00 – 10:00 – 15:00 – 20:00

We want at least 1 minute of rest between rounds, so we’ll cap each round at 4 minutes

SHUTTLE SPRINTS

Set cones 10 meters apart for the shuttle sprints

Count a rep every time 1 point of contact touches beyond the cone

For example, down and back is 2 reps

STRATEGY

A good goal to have for these 5 intervals is to try and keep rounds within 5-10 seconds of each other

Move fast, but establish a pace from the beginning that you think you can repeat or improve upon

Below are some examples of two athletes round splits:

Fast Start: 2:00 – 2:15 – 2:30 – 2:45 – 3:00

Sustained Pace: 2:30 – 2:30 – 2:30 – 2:30 – 2:30

In both cases, the average round split was 2:30, but the athlete who sustained their pace throughout had a better overall score for the workout (2:30 vs. 3:00)

We’d rather be the sustained pace athlete than the athlete who started fast and fell off each round

Sustaining paces can lead to better scores, better recovery between rounds, and more time near our lactic threshold – which helps us get fitter

SUBSTITUTIONS

BIKE

If unable to Erg Bike, complete one of the following:

Equal Calorie Echo Bike, Assault Bike, or Ski Erg

30/20 Calorie Schwinn Bike

Adjust Workout To Row Twice:

20/14 Calorie Row

20 x 10 Meter Shuttle Sprints

20/14 Calorie Row

Extra Credit

Metcon (No Measure)

3 Giant Sets:

20 Barbell Good Mornings

15 Dumbbell Bench Press

100 Meter Sled Drag

Rest 2 Minutes Between Sets
STIMULUS

General

These 3 giant sets are for quality of movement over speed

You have the option on all movements to increase in load as you go or stay the same across the board

Barbell Good Mornings

Choose moderate barbell weights that allows you to maintain good movement and a slower tempo on the way down

Dumbbell Bench Press

Choose challenging loads here, but something you can complete the 15 reps unbroken each time

Sled Drag

Face the chest away from the sled and drag the weight 100 meters with straps

This should be a heavier weight that you’ll walk with, but a load that allows you to stay moving

SUBSTITUTIONS

Barbell Good Mornings

Romanian Deadlifts: Video

Banded Good Mornings: Video

Sled Drag

100 Meter Double Dumbbell Farmers Carry