CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Males – 21-15-9: Calorie Assault Bike
Females – 15-12-9 Calorie Assault Bike
After each round, where we aim to grow intensity, complete:
3 Spiderman + Reaches (each)
6 Good Mornings
6 Back Squats
3 Walkouts – Video
6 Strict Presses
6 Front Squats
Weightlifting
Front Squat
Using our recent wave scheme to build to a moderately heavy load, followed by a build to a heavy 3-Rep for the day. All repetitions come from the rack.
Not for time, resting 1:30-2:00 between sets:
3 Reps @ 60%, 1 Rep @ 70%
3 Reps @ 65%, 1 Rep @ 75%
3 Reps @ 70%, 1 Rep @ 80%
Following our single at 80%, we have completed 12 reps at weights that will allow us to move better during the heavier attempts. Take 10:00 following to build to a heavy triple for the day.
Metcon
Walmart (Team Version) (AMRAP – Rounds and Reps)
Teams of 3, AMRAP 30:
7/5 Calorie Assault Bike
10 Medball Squat Jumps (30/20)
5 Power Clean and Jerks
1st 6 Rounds – 95/65
2nd 6 Rounds – 115/85
3rd 6 Rounds – 135/95
4th 6 Rounds – 155/105
Parters cycle through full rounds, one at a time. Weights climb every (6) rounds, or in other words, after each partner has cleared the weight twice. Score is full rounds, plus reps.
In other words, every time an athlete completes the bike/medball/CJ triplet, that counts as a single round. When the full team has cleared six rounds (each partner twice), we increase to the next weight. Reset the Assault Bike monitor each time.
Stimulus wise, we are looking for the following:
Weight #1 – Very light. A weight all partners can complete 21+ reps unbroken with, touch and go.
Weight #2 – Light. A weight all partners can complete 15+ reps unbroken with, touch and go.
Weight #3 – Moderate. A weight all partners can complete 12+ reps unbroken with, touch and go.
Weight #4 – Moderate/Heavy. A weight all partners can complete 9+ reps unbroken with, touch and go.
It isn’t very common that we will go to this speed on the bike. We are looking to capitalize on the return of high wattage, pushing our pace hard on the calories. The sliding scale is a powerful difference maker if we leverage it properly. Naturally, we need to be able to perform afterwards, and before a full tilt sprint, comes big (if not unbroken) sets on the CJ barbell. That takes precedence (as it wouldn’t make sense to blast the bike and follow it with singles on the barbell), but after we have a good plan for the bar… let’s push the bike.
On the medball squat jumps, what we are looking for is for the feet to leave the ground after hip extension. It is a legitimate “squat jump”, clearing the ground. Think of the height being the distance we cover when we finish a standard burpee. Hug the medball to the chest.
Walmart (Individual Version) (Time)
For Time:
20 Clean and Jerks (95/65)
20 Clean and Jerks (135/95)
20 Clean and Jerks (185/125)
*Athletes must work in 2:00 on / 2:00 off.
At the start of each round, complete:
9 Wallballs (30/20) *Females, 9′ Target
7/5 Calorie Assault Bike
Time Cap: 18:00 (5 Intervals)
This workout is 60 clean and jerks for time, where athletes must work inside the confines of 2:00 on, 2:00 off. And to start each round, we have a “buy-in”, of wallballs and a calorie bike. This will challenge our conditioning for the clean and jerk cycling.
Stimulus wise, we are looking for an unbroken set of wallballs and a hard paced bike. We are looking to clear the two “buy-in” movements by the 1:00 mark at the latest. If we feel we will not clear these throws and bike calories by that time, let’s dial back the volume a bit to ensure we are making our way to the barbell.
Again, each interval starts with a “buy-in” of wallballs and a calorie bike. Any time remaining inside the 2:00 window is used towards working towards the 60 clean and jerk total, where we will increase loads every third of the way. For this workout, we can setup three separate barbells if spacing and equipment allows. Otherwise, changing weights is also good to go on a single barbell.
Stimulus wise:
Weight #1 – Light. 21+ Power Clean and Jerks unbroken, when fresh.
Weight #2 – Moderate. 14+ Power Clean and Jerks unbroken, when fresh.
Weight #3 – Heavy. 7+ Power Clean and Jerks unbroken, when fresh.
Talking through an example round #1, let’s say an athlete reaches the first 2:00 time cap with 15 clean and jerks at the first weight. After the mandatory 2:00 rest, the second interval starts. He completes the buy-in of wallballs and biking once again, and then finishes off the final 5 reps at the first weight. Let’s say he makes it through 8 reps at the next barbell. The next interval follows in suit, where he would pick up where he left off. There is a 20:00 time cap on this workout, which comes out to 5 intervals. If we reach the cap, submit a score of “20:00” plus 0:01s for every clean and jerk not completed.
This is a variation of a workout seen in the Games years ago, which captured the same interval feel. We had a task to complete – 75 OHS, where we were limited to working