CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
1:00 light bike + 25 jumping jacks
10 pvc pass throughs + 5 rotations/side
5 spiderman and reach
5 slow prone swimmers
10 air squats
10 russian baby makers
10 push ups
1:00 hold in bottom of squat
10 alternating kossack squats
15 banded good mornings
barbell warm up
Weightlifting
Overhead Squat
5 Sets of 1
*10 Second Pause in Bottom
Set 1: 50% of 1RM Overhead Squat
Set 2: 55% of 1RM Overhead Squat
Set 3: 60% of 1RM Overhead Squat
Sets 4-5: Build to a Heavy
STIMULUS
Coming out of the rack, we’ll work overhead squat strength and positioning by pausing for a full 10 seconds in the bottom of each rep
The goal here is to stay fully active and braced as you support the weight overhead
You’ll build in percentages (50-60%) for the first three sets and then build to a heavy single for the last three
Sticking with the 10 second pause is ultimately more important that the weight on the barbell
SUBSTITUTIONS
If unable to Overhead Squat, the next best option would be to Front Squat – as that has a similar torso angle to the Overhead Squat
Metcon
Double Jointed (AMRAP – Rounds and Reps)
AMRAP 16:
15 Overhead Squats (95/65)(75/55)
30 Double Unders
15 Deadlifts (95/65)(75/55)
30 Double Unders
RX – 75/55
RX+ – 95/65
STIMULUS
GENERAL
Going lighter and longer in this 16-minute AMRAP
Looking to choose weights and variations that allows you to complete 3-4+ rounds today
OVERHEAD SQUATS
We’ll use the overhead squat to determine the one barbell weight for the workout
Choose a weight here that you can complete the 15 reps in 1-2 sets during the workout
The barbell will come from the ground, not the rack
DEADLIFTS
The deadlift is intended to be very light today
Unless there is a big difference in weights between the overhead squat and deadlifts, let’s try to use one barbell today
DOUBLE UNDERS
Choose a double under variation that allows you to complete the 30 reps in no more than 40 seconds
Reduce Reps
40 Seconds of Practice
45 Single Unders (1.5x)
STRATEGY
OVERHEAD SQUATS
We can center all our efforts around the overhead squats today, as they are likely the most challenging movement
Lets aim for 1-2 sets here throughout the workout
1 Set: 15
2 Sets: 8-7 or 9-6
DEADLIFTS & DOUBLE UNDERS
Approach these two movements in a way that allows you to complete the overhead squats in 1-2 sets
It is better to break these up more in order to break the overhead squats up less
These two movements are also much easier to break than the overhead squats
If you break the rope or deadlift, it’s easier to get started again because of the nature of the movements and the range of motion
If you break up the overheads squat more than once, you have to complete more snatches that don’t count towards your score and expend extra energy
Take one break on the rope and a few breaks on the bar as needed
Double Unders:
1 Set: 30
2 Sets: 15-15 or 20-10
Deadlifts:
2 Sets: 8-7 or 9-6
3 Sets: 5-5-5 or 6-5-4
SUBSTITUTIONS
Double Unders
Reduce Reps
40 Seconds of Practice
45 Single Unders (1.5x)