CrossFit Indian Trail – CrossFit
Warm-up (No Measure)
:20s Jump Rope + 10 Slow Air Squats
:20s Jump Rope + :30s Alternating Warrior Squats
:20s Jump Rope + 10 Light Russian Kettlebell Swings
:20s Jump Rope + 5 Inchworms
6 Cossack Squats
12 Hollow Rocks
6 Pausing Waiter Squats (3 each side)
12 Superman Rocks
Barbell Warmup (empty BB):
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Jack Squat (Time)
21 Front Squats, 21 KB Swings, 400m Run
15 Front Squats, 15 KB Swings, 400m Run
9 Front Squats, 9 KB Swings, 400m Run
Rx Barbell – 135/95
Rx Kettlebell – 70/53
Stimulus wise, we are looking for a loading that we are very confident we can complete that first round unbroken on. If our personal strategy calls for a break in the 21’s, we can do so, but if we had to, we are confident we could complete it unbroken. We are looking for all athletes to complete all sets with at most, a single break. This will preserve the conditioning stimulus.
In “Jack Squat”, we are again looking to complete all sets with at the absolute most, a single break per set. Modifying the loading to ensure that stimulus is met will bring about a conditioning-based 21-15-9 that we are after today. Let’s make this about our lungs and stamina, versus our absolute strength.
From a macro-level, we recognize that “stopping” is the last place we want to be in this workout. Stoppages will take place as we break on the barbell, or if a transition stops. To mitigate those, our first controller would be the runs. With only three 400’s, we naturally want to push our pace here, but not at the expense of stoppages. In other words, if we push the runs to the point where we need to break the round of 15 front squats due to metabolic reasons, we will likely be mismanaging our effort. We are looking at the runs as the “pacer” to ensure we have large, if not unbroken sets on the squats and swings. Once we have those sets dialed (stoppages minimized, or even eliminated), then we look to push the runs.
For a rough starting point on where this running pace should be, let’s start by visualizing what our 2 mile time trial run would pace like. It’s an aggressive pace, but one that allows us to continue to move inside the gym on the squats and swings.
Breathing. An often overlooked piece here is our breathing. Naturally challenging given the front squat position, resulting it being even more important of a component to finding our best score. As we use a methodical pace to move through these squat reps, find a methodical pace to our breathing.
Warm-up (No Measure)
3 Giant Sets:
Max Dumbbell Bench Press (70’s/50’s)
12 Chest Supported Rows Dumbbell Rows
12 Lateral Box Step-Ups (6/side) – Video
Rest 2:00 between.
On the DB bench press, we are looking to use the above load only if we can find at least 8 repetitions per round. We want a challenging weight here, but not to the tune of 3-5 reps per set.
On the following chest supported rows, this implies that our chest is propped against an elevated bench. Stacking the legs of a bench on plates, we can get some weight off the ground so that at extension, the dumbbells aren’t touching the ground. For this movement, we are looking to be completely horizontal.
On the final movement, we have lateral box step-ups. Here, athlete’s choice on loading and height. We are looking for six straight repetitions, completed with sound technique, before transitioning sides. Only load if we are feeling very strong in the movement.