CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
1:00 bike/row
quad stretch
hold bottom of squat :30-1:00
spiderman and reach
overhead opener
russian baby makers
alternating warrior squats
scorpion stretch
push up into downward dog
wrist stretch
barbell warm up
:30 row, 6 kb swings, 4 empty barbell thrusters
:30 row, 6 kb swings, 4 thrusters at first weight
Metcon
4th Down (3 Rounds for reps)
AMRAP 4:
21/15 Calorie Row
21 Kettlebell Swings (53/35)
21 Thrusters (75/55)
Rest 4 Minutes
AMRAP 4:
15/10 Calorie Row
15 Kettlebell Swings (53/35)
15 Thrusters (95/65)
Rest 4 Minutes
AMRAP 4:
9/6 Calorie Row
9 Kettlebell Swings (53/35)
9 Thrusters (115/85)
Score is total reps across the three rounds, where we’ll enter three separate scores (system finds the sum for us). For reference:
One full round in the 1st AMRAP – 63/57
One full round in the 2nd AMRAP – 45/35
One full round in the 3rd AMRAP – 27/21
STIMULUS
4 minutes on and 4 minutes off in this high intensity interval piece
Whenever there is rest built in, we want to try to rest as little as possible during the work periods
Let’s choose weights that allow that to happen today
In the first round, we’re looking for athletes to choose weights/reps that allow them to complete 1 full round
Suggested timeline for a full round completed in the first round:
Row: ~1 Minute
Kettlebell Swings: ~90 Seconds
Thrusters: ~90 Seconds
MOVEMENTS
ROW
We want to open up with a strong row, but one that also sets us up for big sets on the weighted movements
The goal here is to get of the row and immediately pick up the kettlebell for the first set
WEIGHTED MOVEMENTS
We always rest less between sets when there is a plan in place
There is nothing wrong with 1 quick break on the weighted movements
Even as the weight goes up, the reps go down, so holding two sets across should be manageable
If you’re able to, unbroken sets do have their benefit
Although more taxing, pushing through for unbroken sets allows you to get back to the rower faster
Once you’re on the rower, the first few calories are essentially “free” as you get settled in
Here are a couple ways to break up each rep scheme:
21 Reps: 12-9
15 Reps: 8-7 or 9-6
9 Reps: 5-4
KETTLEBELL SWINGS
The kettlebell weight stays the same throughout today
This should be a load that athletes could swing for 30+ reps when fresh
THRUSTERS
The thruster weights increase each round as the reps decrease
Use the following guidelines for weight selection:
1st Bar: 30+ When Fresh
2nd Bar: 21+ When Fresh
3rd Bar: 12+ When Fresh