CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“The opposite of play is not work. The opposite of play is depression.” – Brene Brown
Sometimes along the way, we forget that we love what we do. The choice of words there was intentional.
Suddenly things become a “job”.
Things used to be fun.
It used to excite us.
Now… not so much.
And we ask ourselves that question… “What happened?”
When we are here, it’s a must to remind ourselves: love is a two-way street. And it takes work to love. Unlike the portrayal in the movies, there’s commitment with hard work, sweat and tears. But through that, if we can see it all the way, is the irreplaceable fulfillment. We must learn, or maybe better said re-learn, to love what we do.
Think back to what excited us the most when we started. What ignited the fire. What wakes us up in the morning. It’s there. Not lost to “work”, and just in need of a rekindling.
MOBILITY
Front Rack Stretch on Box
Couch Stretch
Calf Stretch on Post
Coach Led Dynamic Warm-up for squats
Weightlifting
Front Squat (1 rep OTM x 10)
10:00 EMOM – Single front squat every minute – build to a heavy single.
Starting wherever you best see fit, complete 1 front squat on the minute
The goal is to build to a heavy single over the 10 minutes
Metcon
Unicycle (AMRAP – Rounds and Reps)
AMRAP 10:
50/35 Calorie Echo Bike
100 Double Unders
Time Remaining:
Max Power Snatches (115/85)(95/65)
STIMULUS
DESCRIPTION
This 10-minute workout starts with a buy-in of bike meters and double unders
After finishing those 2 stations, you’ll complete as many power snatches as you can in the time remaining
Your score today is total completed power snatches
You can expect to have about 3-4 minutes to accumulate power snatches
POWER SNATCHES
We’ll move a light-moderate barbell for this station
This should be a load you can complete for 12+ unbroken reps when fresh
Within the workout, due to the time you’ll be moving, these will likely be completed as quick singles
DOUBLE UNDERS
Choose a number or variation that you can complete within 2 minutes
STRATEGY
BIKE
The opening bike is important, but not as important as being able to thrive through the double unders that follow
Move at a pace here that allows you to minimze trips and breaks on the rope
The time made up with a fast effort on the bike can easily be lost with multiple trips on the rope
You should be able to pick up your rope within 5-10 seconds of clearing the bike
DOUBLE UNDERS
Today may be a good opportunity to try and clear this movement with larger sets
Even if you become fatigued from the rope, you’re likely completing singles on the barbell following the 100 double unders
Singles on the power snatches will allow you to catch your breath from these larger sets
Consider the following options to get to 100 reps:
1 Set: 100
2 Sets: 50-50
3 Sets: 40-30-30
4 Sets: 25-25-25-25
5 Sets: 20-20-20-20-20
POWER SNATCHES
The most sustainable approach once you get to the barbell will likely be quick singles
The biggest difference maker in the long run with quick singles is how fast you start the next rep
Letting the bar bounce all over the floor can eat up valuable time
Having some control of the bar to the ground can help you get your hands back on it quickly for the next rep
SINGLES – 150
Extra Credit
Metcon (No Measure)
Midline
3 Giant Sets:
:30 Seconds Kettlebell Star Plank (Left)
:30 Seconds Kettlebell Star Plank (Right)
Max Hanging L-Sit (From Pull-up Bar)
Rest 2 Minutes Between Sets
STIMULUS
DESCRIPTION
This midline piece will work the core, as well as the upper body
After accumulating 30 seconds on each side in a Kettlebell Star Plank, you’ll hang for as long as possible in an L-Sit from a pull-up bar
Choose weights that ideally allow you to complete the 30 seconds straight
“Giant Sets” mean you’ll move directly from one movement to the next without rest
Rest 2 minutes following the L-Sit
MOVEMENT VIDEOS
SUBS
KETTLEBELL STAR PLANK
Dumbbell Star Plank
Kettlebell or Dumbbell Side Plank https://youtu.be/pD1KLcoMaK8
Side Plank https://youtu.be/ZOK6XWqQeyI
HANGING L-SIT
Parallette L-Sit https://youtu.be/kDOjjpwar-s
Ring L-Sit https://youtu.be/5ILHsS1p1Hc