CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Get moving
Weightlifting
Box Squat (7 Sets of 3 Squats)
Set height to just below parallel.
1s full stop at bottom.
Set #1 – 50% of 1RM Back Squat
Set #2 – 55%
Set #3 – 60%
Sets #4+5 – 65%
Sets #6+7 – 70%
Rest as needed (1-2 minutes) between sets.
STIMULUS
Bar in the back rack position.
Squatting stance is about 6-8″ wider than our regular squat stance (more posterior engagement here).
As we sit down and back, the aim is to come as close to “vertical shins” as possible on the descent. We need to reach with our waist.
Pause for a full second on the box, but, maintain full tension. Never relax… stay engaged.
To stand, avoid “rocking” forward for momentum. Instead, cue the hamstrings and pull ourselves to a full standing position.
Stand with SPEED. Stand aggressively, and stand with as much power as we can.
Metcon
Child’s Play (Time)
3 Rounds:
15 Deadlifts (205/145)
20 Dumbell Front Squats (50’s/35’s)
80 Double-Unders
STIMULUS
Focus here today is on the front squats and double-unders, two movements we are likely to see in the open. This combination creates a grippy feel, challenging our sets on the rope.
Moderate loads is the aim. A deadlift and dumbbell front squat weight that we could complete 25+ reps unbroken when fresh.
Athlete’s choice on racking the dumbbells, but – if we are very comfortable with the full “racked” position (handles sitting on shoulders), let’s challenge ourselves by keeping our hands on the handles.. in a more “traditional” front squat position.
STRATEGY
Although the deadlift is on the lighter side, a single break, or even two, can be a good move. 8-7, or 6-5-4. A quick break allows us to keep our breathing/met-con under control.
Let’s go the opposite way for the front squats. Let’s aim for unbroken sets here, and challenge ourselves on this movement.
On the DU’s, today is a good opportunity to feel out a higher volume total. Often our sets of DU’s will be on the smaller side (30, 40, 50). Here today, we are looking to capture the opposite feel. This is a movement that we know we do not want to reach failure on. Think of it like strict HSPU’s. On rounds one and two, break before we need to. A quick, purposeful break is always better than a break that is forced.
SUBSTITUTIONS
Deadlifts
Reduce load (aiming for 25+ unbroken when fresh)
DB Front Squats
Reduce load
Double-Unders
Reduce total
1.5x Singles per round