CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“An object at rest tends to stay at rest. An object in motion tends to stay in motion.” – Newton
There is a difference between understanding what we need to do, and actually doing it.
Most people don’t have an issue knowing what they need to do. They make goals, lists, priorities, to-do’s. But despite it being buttoned up on paper – the separation lies in execution.
We anticipate the work of the entire project, and… it becomes paralyzing. In those moments, we need to remind ourselves that we aren’t looking to gather the energy to finish. We are looking to gather the energy to just start. Whether it’s the search of a new job, a new PR, or even a significant other, we just need to take that first step in the process. The rest has its way of falling into place. For an object in motion, tends to stay in motion.
MOBILITY
Calves Foam Roll
Straddle Stretch
Butterfly Stretch
ACTIVATION
2-3 Sets
5 Inchworms
30 Second Hollow Hold
10 Horizontal Ring Rows
30 Second Arch Hold
15 Calorie Row
Metcon
Speed Dating (5 Rounds for reps)
5 Rounds:
AMRAP 2:
2 Rounds Strict Cindy
Max Reps Barbell Movement (135/95)(95/65)
Rest 1 Minute Between Rounds
Round 1: Power Cleans
Round 2: Front Squats
Round 3: Hang Squat Cleans
Round 4: Power Clean and Jerks
Round 5: Clusters
STIMULUS
DESCRIPTION
Pairing bodyweight and barbell movements in these fast paced 2-minute intervals
After completing 2 rounds of “Strict Cindy”, you’ll complete as many barbell reps as you can with whatever time remains
For Example: If the 2 rounds take you 1:20 to complete, you’ll have :40 to accumulate barbell reps
The barbell movements will change each round
Your score is the sum total of your 5 rounds of reps on the barbell
STRICT CINDY
1 round of “Strict Cindy” is:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
With short windows to operate within, this bodyweight “buy-in” is designed to be fast and unbroken
To make sure we have enough time for the barbell movements, we’ll cap these 2 rounds at 1:30 (:45 Per Round)
This gives you at least 30 seconds to work through barbell reps
Adjust the numbers or movement variations as needed to accomplish this, with the strict pull-ups and push-ups likely presenting the biggest challenges
3-6-9 will be a popular rep adjustment to the rounds of “Strict Cindy”
BARBELL MOVEMENTS
There won’t be a lot of time to work through reps on the barbell so weight selection is important
Choose a moderate load that allows you to move for the majority of time remaining
This time frame will likely be between 30-60 seconds
Use one weight for all 5 movements
This weight will likely be selected based off the more difficult movements of rounds 3-5
STRATEGY
“STRICT CINDY”
The faster you move through these 2 rounds, the more time you will have for the barbell movements
Move with a sense of urgency while still maintaining range of motion standards on each movement
Every second counts within these short windows, so make your transitions fast
Performing your push-ups, air squats, and barbell movements directly under the strict pull-up station can save valuable seconds
Since we’re alternating muscle groups and have only 2 minutes to work, aim for unbroken sets across the board
Extra Credit
Metcon (No Measure)
Body Armor
21-18-15-12-9-6-3:
Double Dumbbell Floor Presses
Single Dumbbell Overhead Tricep Extensions
STIMULUS
DESCRIPTION
Targeting the upper body press in today’s Body Armor piece
This descending rep scheme workout will be high interference, as we’re using the same muscle group on both movements
Choose challenging weights that allow you to clear each round with 1 break max
You can use different weights for the floor presses and tricep extensions
Once you choose your weight for each movement, keep it the same for the rest of the workout
This piece is not for time – focus on quality movement
MOVEMENT VIDEOS
Double Dumbbell Floor Press: https://youtu.be/WdU3tmUHWmQ
Single Dumbbell Overhead Tricep Extensions: https://youtu.be/7WBhyF4qWE4