CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Real fears can be overcome. It’s the imaginary ones that are unconquerable.” – Theodore Vale
1:00 bike
puppy pose with look under arm (more stretch)
pigeon pose
straddle stretch
5 spiderman and reach
10 russian baby makers
1:00 overhead opener
with 2.5 or 5# plates do 10 of each : Y’s, T’s, W’s
2 rounds of: 3 scap pull ups/5 kip swings/3 strict pull ups/3 strict toes to bar
*barbell warm up
Weightlifting
Push Press (4 Sets of 6)
Rest 2 Minutes Between Sets
STIMULUS
This is week 2 of 4 of this push press progression
As a reminder, the weight stays the same across all 4 sets
Let’s aim to build on last week’s loading, adding 2-4%
For Example:
Last Week’s Weight: 200#
This Week’s Weight: 204-208#
The 6 reps come from the rack and are meant to be completed unbroken each set
MOVEMENT PREP
Take 4-6 Warmup Sets to Build to Working Weight
Metcon
Happy Hour (Time)
3 Rounds:
12 Power Cleans (135/95)(95/65)
12 Chest to Bar Pull-ups
12 Push Jerks (135/95)(95/65)
12 Toes to Bar
STIMULUS
GENERAL
“Happy Hour” includes 2 barbell movements and 2 gymnastics movements
Expecting the 144 rep workout to take somewhere between 7-15 minutes to complete
GYMNASTICS MOVEMENTS
Looking to complete these 12 reps in 3-4 sets maximum today
Adjust volume or choose variations that allows this to happen
BARBELL MOVEMENTS
Let’s choose our barbell weight today off the limiting factor, which tends to be the push jerk
Both movements are ideally completed at the same moderate weight with one barbell, unless there is a big difference in capacity between the jerk and clean
Choose a weight that you can complete the Push Jerks in 1-2 sets each round
The Power Cleans will likely be completed in small sets or singles throughout
STRATEGY
GENERAL
12 reps per movement looks innocent on paper, but the total volume and movement combinations can make them a little tougher
The goal today is to chip away at sets that you see yourself maintaining across the three rounds
CHEST TO BAR PULL-UPS & TOES TO BAR
The combination of cleans and hanging onto the pull-up bar can end up being pretty grippy
Breaking these up into a few sets can reduce time under tension and lead to more sustainability
Here are a few options:
1 Set: 12
2 Sets: 6-6 or 7-5
3 Sets: 4-4-4 or 5-4-3
4 Sets: 3-3-3-3
POWER CLEANS
With the weight being used, holding onto sets is possible, but quick singles could end up being the better option
With the weight coming back down the the ground anyway, singles can preserve grip for the other movements and allow you to keep moving forward
If you’re confident with bigger sets on the bar, consider the following options:
1 Set: 12
2 Sets: 6-6 or 7-5
3 Sets: 4-4-4 or 5-4-3
4 Sets: 3-3-3-3
PUSH JERKS
The Push Jerks are probably the one movement we absolutely want to go big on
If we break these up a lot, we have to do more cleans that don’t count towards our score
Aim for larger sets (1-2) here if possible:
1 Set: 12 Reps
2 Sets: 6-6 or 7-5
Extra Credit
Metcon (No Measure)
3 Giant Sets:
100 Meter Overhead Kettlebell Carry
10 Inverted Barbell Rows
50 Band Pull-Aparts
Rest 1 Minute Between Sets
STIMULUS
GENERAL
3 sets of 3 movements in the first part of today’s body armor, which has an upper body focus
Move right from one station to the next and rest 1 minute after finishing your 50 band pull-aparts
OVERHEAD KETTLEBELL CARRY
Carry a single kettlebell locked out overhead
Switch hands at the 50 meter mark
Use a challenging weight, but one that you can complete 50 meters each side with 1 break max
You have the option to increase weight over the 3 sets if you’d like
INVERTED BARBELL ROWS
Click Here for a visual of the inverted barbell row
The further you walk your feet out, the more difficult it will be
Elevating your feet will be the most difficult option
Choose a difficulty that allows you to reach full range of motion, touching the chest to the bar on each rep
BAND PULL-APARTS
Click Here for a visual of banded pull-aparts
Choose a tension that you can complete the 50 reps with 1-2 breaks max
Metcon (No Measure)
3 Giant Sets:
Max Effort L-Sit
7 Slow Hip and Back Extensions
Rest 1 Minute Between Sets
STIMULUS
GENERAL
Alternating between a max effort L-Sit and some work on the GHD, as we work on both sides of the body
Move right from the L-Sit to the Hip and Back Extensions, and rest 1 minute between sets
L-SIT
Choose an L-Sit variation that allows you to complete at least 20 seconds unbroken each time
Parallettes are the first option, but if you need to make it easier, hang from a pull-up bar to give your feet more clearance
Click Here for a visual of the L-Sit
SLOW HIP AND BACK EXTENSIONS
Click Here for a visual of slow hip and back extensions
The goal here is quality over speed
Complete Barbell Good Mornings if you don’t have access to a GHD