CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
300 Meter Row
15 GHD Sit-Ups
15 Pushups
15 Hip Extensions
Directly into…
3 Sets (with an empty barbell):
5 Elbow Rotations (from the back rack)
5 Strict Presses
Weightlifting
Push Press (4×6)
4 Sets of 6 Repetitions
Set #1 – 70%
Set #2 – 72%
Set #3 – 74%
Set #4 – 76%
Percentages based on your estimated 1RM Push Press. Over the course of the coming weeks, we will be building steadily over this movement, which we can in turn transition to our jerks. Rest as needed between sets, with all sets coming from the rack.
Metcon
Rear End (AMRAP – Rounds and Reps)
AMRAP 18:
60 Double-Unders
45 Air Squats
21/15 Calorie Assault Bike
10 Push Jerks (135/95)
RX+ (185/135)
In “Rear End”, we have a push jerk that is heavier than we normally see in workouts. Naturally, we want to gravitate towards strategy around that first. If this is a manageable load for us (2 or less quick sets per), we want to find how hard we can push our efforts on the other stations, whereas if it’s challenging for us (3 sets), we need to move in capable… or in other words, we need to hold back on the other parts.
Stimulus wise – we do want the heavier barbell. But one that we are very confident we could find for somewhere around 7-10+ unbroken repetitions, when fresh. In the absence of an Assault Bike, this can be completed on the rower for equal calories.
Looking at the remaining three movements, the double-unders, air squats, and biking – these are the met-con inducers. Each round starts by bringing our heart rate up through simple movements, then demands our ability to cycle the heavy barbell. That is the test of the workout.
On the jump rope, we are looking indeed for larger sets if able. Even on rounds 2 and 3, we won’t be overly metabolic here (coming off the push jerk). The air squats and calorie bike however, we want to place in a pacing mindset. If we push too hard here, it will negatively impact our jerks. Steady and methodical on the air squats, and on the bike, let’s back off on the final few calories to allow a smooth transition to the barbell.
Stimulus Notes
Warm-up (No Measure)
Day 3 – “Grunt Work”.
Starting our day with overhead work, first on technique, then on strength.
Following, our conditioning for the day involving a heavier push jerk.
Body Armor to finish.
Extra Credit
Warm-up (No Measure)
Body Armor (A)
3 Giant Sets:
12 Single Arm Dumbbell Press
12 Single Arm Dumbbell Row
Rest 1:30 between sets.
Body Armor (B)
Accumulate 1:30 in an L-Sit