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CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“The opposite of play is not work. The opposite of play is depression.” – Brene Brown
2:00 light row/bike
10 pvc pass throughs + 5 rotations/side
8 Russian baby makers
8 alternating quad stretch
8 alternating figure 4’s
8 lateral step downs/side
4 inchworms w/2 push ups into downward dog with calf stretch
4 table tops w/5 second hold at top
8 alternating kossack squats
empty barbell warm up
Weightlifting
Back Squat
5 Sets:
1 Tempo Back Squat
2 Back Squats
Tempo:
5 Seconds Down
1 Second Pause
Regular Stand
Set 1: 60%
Set 2: 65%
Sets 3-5: 70%
STIMULUS
On our 3 total back squats, the first rep will be at a controlled tempo, while the last 2 are completed at a normal speed
Tempo: 5 Seconds Down, 1 Second Pause, Regular Stand
This tempo helps us focus on positioning, improve body awareness, and build strength
These percentages are based off your 1RM Back Squat
Set 1: 60%
Set 2: 65%
Sets 3-5: 70%
Metcon
Fight or Flight (AMRAP – Rounds and Reps)
AMRAP 20:
20 Wallballs (20/14)
20 Hang Power Snatches (95/65)
20 Box Jumps (24/20)
20 Front Squats (95/65)
20/15 Calorie Row
STIMULUS
20’s across the board in today’s conditioning piece
With two barbell movements at the same weight, we’ll choose our loading based on the hang power snatch
This movement starts from anywhere above the knee and should be a load that you could complete in 2-3 sets during the workout
Since we have regular box jumps, stand to full extension at the top of each rep
We can expect to complete around 3+ rounds over the 20 minutes of work
STRATEGY
Weighted Movements
With a longer workout, let’s break up the weighted movements from the beginning how we see ourselves approaching them 10+ minutes into the workout
Here are some options on how to partition the 20 reps:
1 Set: 20
2 Sets: 10-10 or 12-8
**3 Sets: **8-7-5
4 Sets: 5-5-5-5
Box Jumps & Rowing
The box jumps and row are a great opportunity to keep moving forward at a pace that allows you to thrive on the movements that follow
After the row, we have wallballs
After the box jumps, we have front squats
Find a speed on these non-weighted movements that helps you work through bigger sets on the weighted movements