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CrossFit Indian Trail – CrossFit
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