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CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Tensility Tuesday
250m row
3 way banded lat stretch (see video)
5 spiderman and reach
3 table tops with 5 second hold at top
4 slow prone swimmers
8 bird feeders/leg
10 russian kb swings
5 step ups/leg with eccentric lower
*Barbell Warm Up
https://www.youtube.com/watch?v=3HUtFvMij2E
Weightlifting
Power Clean
On the 1:30 x 6 Sets:
1 Clean Pull
1 Power Clean
1 Low Hang Power Clean
Sets 1-3: 60-63-66% of 1RM Clean
Sets 4-6: Build to a Heavy Compex
STIMULUS
This 3-movement complex is intended to be one giant set, completed without dropping the bar
The first three sets are at a percentage of your 1RM Clean (60-63-66%)
Build to a heavy complex over your last 3 sets
Rounds begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30
Metcon
Ecod (3 Rounds for reps)
3 x AMRAP 4:
15 Burpee Box Jump Overs (24″/20″)
21 Power Cleans
27/21 Calorie Row
Rest 4 Minutes Between
RX+:
Round 1: 135/95
Round 2: 115/85
Round 3: 95/65
RX:
Round 1: 115/95
Round 2: 95/65
Round 3: 75/55
STIMULUS
4 minutes on / 4 minutes off in this fast paced 3-round interval workout
The weights decrease with each round, but the reps stay the same
The goal is to try to beat your score each time
Every weight used today should be something you can cycle for at least sets of 5-7 within the workout
There is no need to stand to full extension on the box during the burpee box jump overs
Record total reps per round (with a single calories counting as a single rep). A full round is 63 reps for males, 57 for females.
STRATEGY
With rest built in we want to move quickly here, but there is still some pacing involved
Move at a pace that you won’t slow down from over the course of the 4 minutes
The one place we would stop moving in the 4-minute window is the power cleans
It’s ok to break those, but keep both the sets and breaks quick
Consider the following break-up strategies for the 21 power cleans:
6 Sets: 6-5-4-3-2-1
5 Sets: 5-4-4-4-4
4 Sets: 6-5-5-5
3 Sets: 7-7-7 or 8-7-6
2 Sets: 12-9