Announcements
Don’t forget to register for the CrossFit Open – Ask your Coach for details!
CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Get moving
200m light run
:30 quad stretch/leg
banded lat stretch (on rig)
10 air squats +10 kosack squats
banded monster walks forward/backward + side to side
10 alternating bird dogs
8-10 kip swings
3-5 strict pull ups
barbell warm up (good mornings, back squats, elbow rotations, front squats, presses)
Weightlifting
Front Squat
On the 2:00 x 5 Sets:
Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 78%
Set 3: 2 Reps @ 84%
Set 4: 4 Reps @ 78%
Set 5: 6 Reps @ 70%
STIMULUS
Complete the listed reps and rest until the top of the next 2 minute window
Rounds begin on the 0:00 – 2:00 – 4:00 – 6:00 – and 8:00
Percentages are based off your 1RM Front Squat
Enter your 2 rep at 84% as your load.
Metcon
Workaholic (Time)
3 Rounds:
30/20 Calorie Row
15 Chest to Bar Pull-ups or Chin Over Pull-ups
Directly Into…
3 Rounds:
20 Alternating Dumbbell Snatches (50/35)
15 Thrusters (95/65)(75/55)
RX+ – Chest to bar and 96/65
RX – Pullups and 75/55
STIMULUS
There is no rest between these 3-round couplet workouts
Looking for these 6 total rounds to take around 15-20 minutes to complete
Choose a chest to bar pull-up rep number or variation that allows you to complete the 15 reps within 3 sets
Choose a dumbbell weight that allows you to complete the 20 snatches within 2 sets
Choose a thruster weight that allows you to complete the 15 reps within 2 sets
STRATEGY
Part 1
There is a lot of pulling involved in the first 3 rounds of this workout
On the row, focus on driving with the legs to minimize the strain on the arms
This will help you better thrive through the chest to bar pull-ups
With 45 total reps, find a break-up strategy that you can hold throughout and that minimizes time spent not moving
2 Sets: 8-7
3 Sets: 6-5-4 or 5-5-5
Part 2
The tougher movement of part 2 will likely be the thrusters
In order to set yourself up for strong sets on the barbell, move at a smooth pace on the dumbbell
If switching hands in the air is something that is going to cause your heart rate to skyrocket and force you to break the 20 reps into several sets, switching hands on the floor might be the better option
While switching hands on the floor might be slower, you’re moving the whole time and keeping the heart rate lower
Fight hard on the thrusters, shooting for 1-2 sets:
1 Set: 15
2 Sets: 8-7
Extra Credit
Metcon (No Measure)
Skill Conditioning
3 Giant Sets:
100′ Single Dumbbell Overhead Walking Lunge
25 Hip Extensions
12 Single Dumbbell Box Step-ups (24/20)
Rest 2 Minutes Between Sets
STIMULUS
Move with a purpose between these 3 stations while maintaining quality of movement
There is no scored time component score
Separate dumbbells can be use for the overhead lunge and box step-up
A strong place to start is 50/35 on the overhead walking lunge, and 70/50 on the box step-ups
Alternate hands every 50′ for the overhead lunge and alternate legs every step for the weighted step-ups
We are looking to get the weight to our shoulders for all step-ups, so avoid holding onto by your side
SUBSTITUTIONS
Hip Extensions
Banded Good Mornings
Barbell Romanian Deadlifts