CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
0-1:00 light row 1:00-2:00 moderate row
6-8 seated straddle and v-roll over
30 second couch stretch
6 bird feeders/leg with light kb
10 air squats
5 spiderman and reach/leg
10 push ups
8 good mornings
5 empty barbell deadlifts
Weightlifting
Deadlift (Heavy Set of 6 Heavy Set of 4 Heavy Set of 2)
STIMULUS
Repeat strength session from October 26, 2018
Aim is to better your last effort slightly in each set
Metcon
Optimus Prime (AMRAP – Reps)
AMRAP 7:
Wallballs (20/14)
On the Minute: 5 Deadlifts (225/155)
STIMULUS
“Optimus Prime” is a CompTrain Benchmark workout last completed on October 26, 2018
The workout starts on the wallballs
At the top of every minute, complete 5 deadlifts before moving back to the ball
Score is total wallballs
Choose a weight on the deadlift you can go unbroken with
Choose a wallball weight you can get 12+ unbroken reps each round
STRATEGY
Since the workout starts on the wallballs, the first minute will be the best chance to complete the biggest set of the day
After the first round, shoot for 1-2 sets per minute
Have a goal in mind going into the workout on how many reps or for how many seconds you want to hold on for
With 45-50 seconds to work on the ball, this number is likely in the 12-24 rep range
Go unbroken for the 5 deadlift reps and transition back to the ball quickly
Make sure your barbell is relatively close to the medicine ball to ensure fast transitions
MOVEMENT FOCUS
“U” Not “I’s”
A small adjustment that makes a big difference on the wallball is placing the hands underneath the ball instead of on the outsides. This allows you to transfer more energy from the lower half into the throw. When the hands are outside, some of that power is lost in the transition from squat to press. The hands should look more like one “U” than two separate “I’s”.
Extra Credit
Metcon (No Measure)
Odd-Object Conditioning
Alternating On the Minute x 10 (5 Rounds):
Minute 1: 50′ Sled Push
Minute 2: 30 Seconds Max Calorie Row
STIMULUS
Alternating back and forth for 5 round between 50 foot sled pushes and 30 seconds of a hard row
The effort on the sled and rower are designed to be fast
Your choice on sled weight
Pick one sled weight to use for all five rounds
This should be a moderately heavy weight that you can run with and complete in roughly 30 seconds
The score today is total calories across the five sets on the rower
Enter your 5 separate scores and SugarWOD will add them up for you
STRATEGY
There is roughly 5 minutes of work between the sled and the rower (2:30 per movement)
With rest built in and time hovering around the 3 minute mark on the rower, hold a pace that you envision yourself holding for a 1,000 meter time trial