CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Follow Margee
Weightlifting
Front Squat
On the 1:30 x 6:
1 Pausing Front Squat
1 Front Squat
Sets 1-3: 70-73-76% of 1RM Front Squat
Sets 4-6: Build to Moderately Heavy Complex
Aim is to finish in the 78-84% range, all based on feel.
STIMULUS
Performing 2 Front Squats from the rack every 90 seconds – 1 pausing and 1 without a pause
The pause will be 3 seconds in the bottom before standing
The first 3 sets are performed at percentages of your 1RM Front Squat (70-73-76%)
Build to a moderately heavy complex over your last 3 sets
Rounds begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30
Metcon
Mind Control (Time)
7 Rounds:
7 Toes to Bar
7 Front Squats (135/95)
200 Meter Run
STIMULUS
Gymnastics, moderate barbell, and a simple monostructural effort.
On the Front Squats, we are looking for a moderate loading. One that we are confident we could cycle for 21+ reps unbroken, when fresh. Every set of squats should be completed unbroken.
Aim is to complete this workout at 85% intensity. Not our usual training 100%. Reason being that we are in recovery, and preparation for Monday’s re-attempt of Open 20.1. Let’s break a good sweat here, keep the engine tuned, and work in some movements we are likely to come across in the weeks ahead.
STRATEGY
Aim here is for large sets inside the gym, with the run being the recovery.
Although unbroken movements is always going to be what we are striving for inside the gym in this workout, what’s even more important here is consistency. If we break the TTB to 4-3, that is entirely good to go. What we don’t want, is unbroken for three rounds, a single break in the fourth round, and then doubles and singles in rounds 5-7.
Visualize running a 2 mile foot race. That is a good appropriate place to aim for in this workout for our running speed.
Transitions are very important here. With 20 total transitions, seconds disappear in the corners of this workout. Let’s be diligent with our movement between stations, most especially, on the front squats. A quick and efficient setup, into a squat clean for the first rep, can be seconds ahead of another who isn’t as disciplined.. equaling dozens of seconds by the workouts end.
SUBSTITUTIONS
Running
Rowing… M- 1250-1000-750m-500-250m, F- 1000-800-600-400-200m
Assault Bike…. M- 50-40-30-20-10 Calories, F- 35-30-25-20-15 Calories