Announcements
Open Gym is cancelled for Sunday 4/21/19 – Enjoy your Easter with friends and family!
CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
300 Meter Row
15 Sit-Ups
9 Hand Release Pushups
15 Hip Extensions
9 Wall Squats
Directly into…
With a light set of dumbbells:
5 Deadlifts
5 Hang Power Cleans
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Push Presses
5 Front Squats
Weightlifting
Deadlift
On the 2:00 x 6 Sets:
Set #1 – 3 Deadlifts @ 74%
Set #2 – 1 Deadlift @ 81%
Set #3 – 3 Deadlifts @ 74%
Set #4 – 1 Deadlift @ 86%
Set #5 – 3 Deadlifts @ 74%
Set #6 – 1 Deadlift @ 91%
Week 3, increasing by 2% on all lifts today from last week’s effort. Final week before advancing to a slightly different repetition scheme.
Metcon
Doorbell (AMRAP – Rounds and Reps)
AMRAP 18:
21/15 Calorie Assault Bike
15 HSPU
15 DB Deadlifts (50’s/35’s)
15 DB Front Squats (50’s/35’s)
RX+ – Strict HSPU
In “Doorbell”, we have the chance to work on our strict gymnastic pressing inside of the workout.
If we are not yet able to complete the total reps in 2 sets or less (if we absolutely went for it), we want to modify the volume to a place where that’s possible. Modifying to 12, 9, or even 6 reps is a great place to be work this movement, in combination with the others. Let’s not get “stuck” there however, only completing 1-2 rounds in the workout.
Stimulus wise on the weight, we are looking for dumbbells that we are confident we could complete 21+ squats with unbroken. We can rack the bells on our shoulders however we please. Just like the Open standard, it can rest in the racked position on top of the shoulders, which is the most stable position allowing our shoulders to relax (in anticipation of the next round of HSPU).
On the bike, this is our pacer. Naturally, we want to use our arms on the bike, but let’s take the conscious reminder to our body to use more legs today. With the strict HSPU following, let’s take the pressure off the arms to drive us forward, as we’ll need them there.
Extra Credit
Metcon (No Measure)
Bench Press
4 Sets of 6 Reps
Building to a “heavy” set.
Tempo is a 5 second lowering phase, and a one second pause with chest contact. Throughout the range of motion, let’s keep our hips/butt on the bench. Five points of contact – heels, hips, shoulders, and head.
Athlete’s choice on loading, but let’s start with what we guess would be 50% of our 1RM regular max. Let’s be diligent with the tempo negative – this is what we are after today. Not max load.
Metcon (No Measure)
Not for Time:
30 GHD Sit-Ups
40 Hollow Rocks
50 AbMat Sit-Ups
Not for score or time. Break as needed, but let’s complete each movement total before moving on.