CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“When I write, I feel like an armless, legless man with a crayon in his mouth.” – Kurt Vonnegut
2:00 light bike/row
5 russian baby makers
5 inchworms w/push up into downward dog with calf stretch
wrist stretch
1:00 overhead opener
10 hollow body rocks
10 alternating warrior squats
10 light DB presses
10 goblet squats
Weightlifting
Push Press (4 Sets of 6 Reps)
Rest 2 Minutes Between Sets
STIMULUS
This is week 1 of 4 in this progression
Our aim is to set the baseline to build off of
A good place to start is between 90-100% of your 10RM Push Press from last week
Keep the weight the same for all 4 sets across
The 6 reps are designed to be completed unbroken on each set
Metcon
Geico (AMRAP – Rounds and Reps)
AMRAP 15:
60 Double Unders
30/21 Calorie Erg Bike
10 Thrusters
RX – 115/85
RX+ – 155/105
STIMULUS
GENERAL
The heavy thrusters are a major focus in this workout
Over the 15 minutes, we’re looking to choose weights and variations that allow you complete at least 3 rounds (1 Round Every 5-ish Minutes)
THRUSTERS
Going a little heavier on the Thrusters during “Geico”
This should be a weight that you can complete in 2-3 sets during the workout
DOUBLE UNDERS
Choose a Double Under variation that you can complete the 60 reps in 1-3 sets within the workout
STRATEGY
THRUSTERS
This workout will likely center around the heavier barbell
Let’s aim to complete these in 1-3 Sets, choosing a break-up strategy that you see yourself holding for at least 3 rounds
1 Set: 10
2 Sets: 5-5 or 6-4
3 Sets: 4-3-3
DOUBLE UNDERS
Double Unders can be tough coming off the thrusters
When you get off the bar to start the next round, just think about getting a set done, no matter how small
This small set will help you feel like you’ve made good progress, because you found a way to keep moving forward
1-3 sets will likely be the sweet spot
1 Set: 60
2 Sets: 30-30 or 40-20
3 Sets: 20-20-20 or 30-20-10
BIKE
Hold a moderate pace that allows to attack the 10 barbell reps
Go a little slower on the bike if that means going bigger on the barbell
SUBSTITUTIONS
Erg Bike
Equal Calorie Any Bike or Row
400 Meter Run