CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
ACTIVATION
2 Rounds, Not for Time:
1:00 Light Row
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
1:00 Light Bike
:30s Cossack Squat
:30s Warrior Squat
5 Waiter Squats (each side)
Weightlifting
Back Squat
On the 2:00 x 6 Sets:
On the 0:00… 3 Reps @ 77%
On the 2:00… 1 Rep @ 87%
On the 4:00… 3 Reps @ 80%
On the 6:00… 1 Rep @ 90%
On the 8:00… 3 Reps @ 83%
On the 10:00… 1 Rep @ 93%
Week two in this progression, adding 2% to each lift.
Front Rack Lunge
2 Sets of 12 @ 49%
Percentage based off our 1RM Front Squat.
These are stationary “step-back” lunges, with 6 reps on each side (alternating) for the 12 rep total. All reps are taken from the rack, and rest as needed between sets.
Push Jerk
5 Sets of 2:
Pausing Push Jerk
*1s Pause in Dip, and Catch
Followed by…
5 Sets of 1:
Push Jerk
On the first part, we have 5×2 pausing push jerks. In this movement, we have (2) pauses – in the dip, and in the catch. With a single second at each position, this is a chance to confirm our movement. The first pause is in the same position as our jerk drives from before… quarter squat. Our second pause is in the same quarter squat, as we receive the bar overhead. This affords us a chance to ensure that our butt is not only back on the dip/drive, but when the barbell is locked out overhead.
Percentages:
Set #1 – 50%
Set #2 – 55%
Sets #3+4+5 – 60%
On the following Push Jerks, let’s build to a heavy for the day. With the option of a warming lift or two prior to, let’s start our 5×1 @ 70% and climb from there. Heavy today, but not an all time max. Let’s instead confirm the positions we drilled in the earlier parts with now more challenging loads… and fight off the bad habits.