CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
0:00-10:00
200M Jog
PVC Pass Throughs/Rotations
Front rack stretch – Green Band on Rig
10 Banded Side step R/L
10 Banded Forward/Backwards R/L
10 Banded Glute Bridges
10 Bird Dogs R/L
10 Squats
30 Sec Squat Hold & Flossing
30 Sec Pigeon each leg
5 Spiderman & reach each side
Class Led Clean and Jerk Warmup
5 Barbell Shrugs
5 High Pulls
5 Hang Muscle Cleans
5 Hang Squat Cleans
5 Split Jerk
Weightlifting
Clean and Jerk (1×1)
12:00-22:00
1 Clean and 1 Jerk @ 70%
1 Clean and 1 Jerk @ 75%
1 Clean and 1 Jerk @ 75%
1 Clean and 1 Jerk @ 80%
1 Clean and 1 Jerk @ 80%
WHAT IS RPE?
RPE means Rate of Perceived Exertion. We use this instead of giving exact percentages sometimes to help you get more out of the lifting. On a “perfect day” your percentages for the lifting would match up exactly with your RPE (example: 3×3 Snatches @70% 1RM would feel like 3×3 Snatches @7/10 RPE).
Some days how you feel and your RPE may mean you decrease (or increase) your weights so that it matches up with RPE, instead of feeling like you have to do the percentages exactly (examples 3×3 Snatches @7/10 RPE is harder today. So instead of using 70% 1RM (which would feel like 8/10 RPE, you use 60-65% of your 1RM that day).
The reality is some days you feel great! And others you don’t. Either way, that is okay! The RPE scale allows us to be flexible in our training while still getting stronger!
The upside (especially on Saturdays) is you may feel great and get to hit weights beyond your equivalent percentages (example: on a heavy single day @10/10 RPE, you hit a new max because your new full effort is 105% of your 1RM
Metcon
Metcon (Time)
24:00-46:00
5 sets:
12/10 Calorie Bike
6 Power Clean(185/125)(135/95)(95/65)
12/10 Calorie Bike
-rest 1:1 b/t sets-
Target Time: sub 18 minutes
Time Cap: 22 minutes
STIMULUS and GOALS
How to Pace:
STEADY! From start to finish, if you come out hot on this workout then you might as well call the funeral home. Test the waters early with a moderate effort and then see if you can maintain or slightly increase across sets.
How it should Feel:
LACTIC ACID PARTY! It’s inevitable, your legs will swell up with an out of control heart rate. Control your breathing and suck it up! Don’t waste time between movements, move with a purpose.
WORKOUT STRATEGY & FLOW
Echo Bike: Pacing should be around 75-80% with the goal to stay sub 45 seconds, ideally getting to the 40 seconds with 1-2 calories left before winding down (first set of calories). The second set is all heart and grit so hop on the bike, ramp it up and settle into your pace with the same goal finish time as the first.
Power Clean: weight selected should not be over 70% 1RM clean with the approach to hit smooth singles with little time lost between reps. Pull harder than you think of the first rep and after that you should be acquainted with how your body feels.