CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“The future belongs to those who prepare for it today.” – Malcolm X
2:00 light row
25 jumping jacks
1:00 overhead opener
5 spiderman and reach
10 alternating figure 4’s
quad stretch
5 inchworms with push up into downward dog w/calf stretch
15 banded pull aparts
15 banded face pulls
10 alternating lunges w/twist
10 hip extensions
Weightlifting
Push Press
4 Sets of the Complex:
1 Pausing Push Press + 1 Push Press
1 Pausing Push Press + 1 Push Press
Set 1: 60% of 1RM Jerk
Set 2: 65% of 1RM Jerk
Sets 3-4: 70% of 1RM Jerk
STIMULUS
Working through 4 sets of 4 unbroken barbell reps in this overhead complex
The barbell comes from the rack and percentages are based off your 1RM Jerk
Pause 2 seconds in the dip of the Pausing Push Press
There is no pause in the regular Push Press
Click Here to see a video demo of this complex
Rest as needed between sets
MOVEMENT FOCUS
The goal of the Pausing Push Press is to establish a strong, vertical dip position
In the 2 second pause, focus on keeping the:
Torso Vertical
Heels Down
Elbows Up
Metcon
Four Loco (Time)
On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats (185/135)(135/95)
STIMULUS
General
Working through 5 rounds of this interval workout
You’ll complete the 3 movements as quickly as possible and rest until the next 4 minute window begins
Rounds begin on the 0-4-8-12-16
Your score is the slowest score of the 5 rounds
We want rest today in order to keep the intensity on the higher side, so cap each round at 3 minutes, or 1 minute per movement
Double Unders
Choose a double under variation that you can complete unbroken in around 30 seconds each round
Front Squats
The barbell comes from the floor for the front squats, so it should also be a weight you can clean
Choose a moderately heavy front squat weight, but something you’ll complete unbroken every round
It is ok to squat clean the first rep
STRATEGY
With rest built in and the score being the slowest of the 5 rounds, we want to find a strong, but sustainable pace from the beginning
On the row, focus on a controlled stroke rate with a hard leg drive
Use the recovery here to keep the heart rate down instead of flying through your strokes
With a relatively small number of double unders, shoot for unbroken sets if you can
However, if you know you’re going to need to break on one movement, it’s better to do so on the rope than on the front squats
Finally, once the barbell is on your shoulders, keep it there and try to grind out the 7 reps straight to finish out the rounds
SUBSTITUTIONS
Double Unders
Reduce Reps
30 Seonds of Practice
60 Single Unders