CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Wrist Stretch – 1:00
2. Kettlebell Pec Smash – 1:00
3. Barbell Thoracic Opener- 1:00
Lower Body
1. Calf Stretch On Post – 1:00/side
2. Up Dog – 1:00
3. Active Samson – 1:00
ACTIVATION
3 Rounds:
1:00 Easy Row
10 Banded Good Mornings
1:00 Easy Bike
5 Push-Up To Down Dog
MOVEMENT VIDEOS
https://www.youtube.com/watch?v=aZnV43YeHmw
https://www.youtube.com/watch?v=K3jtDRlPauw
https://www.youtube.com/watch?v=jJy_V634M28
https://www.youtube.com/watch?v=oTe0QhMU6zA
https://www.youtube.com/watch?v=OHUtaZRAF1w
https://www.youtube.com/watch?v=BVwUIRKNiqs
Gymnastics
Strict JT (Time)
21-15-9:
Strict Handstand Push-ups
Strict Ring Dips
Push-ups
12:00 CAP
Stimulus
– We’ll be retesting this bench mark in the final week of this cycle (week 8).
– Working a high interference upper body pressing workout with the strict version of the hero workout “JT.”
– This is designed to be very challenging on the arms and chest, so look to break all these movements into manageable chunks from the beginning.
– We’ll put a 12 minute cap here. If you get capped, your score will be 12:00 and we’ll add 1 second for ever missed rep.
– Score: Time
Modifications
– Adjust volume as needed (15-12-9, 12-9-6, 9-6-3…)
Metcon
John Deere (Time)
“John Deere”
21-15-9:
Row Calories
Echo Bike Calories
200 Meter Dumbbell Farmers Carry 50 / 35 lb ‘s
21-15-9:
Row Calories
Echo Bike Calories
200 Meter Dumbbell Farmers Carry 50 / 35 lb ‘s
21-15-9:
Row Calories
Echo Bike Calories
RX+ – As Written
RX – 15-12-9 rep scheme and (35’s/25’s)
Stimulus
– Conditioning Category: Pacer
– Working a longer endurance piece with some built in grunt work.
– After completing the 90 machine calories, you’ll advance to the farmers carry.
– This should be a challenging weight, but one that allows you to complete this station in less than 4 minutes.
Strategy
THE BIG TAKEAWAYS
1. Since heavy dumbbells follow the machines, we can push the pace knowing those are going to slow us down a bit. Find a moderate speed that you see yourself being to hold for all 3 sets of 90 calories.
2. Think short, fast efforts on the dumbbells. Grip will likely be the limiting factor on this movement. Move the feet quickly and try to keep your breaks to 10 seconds or less to keep moving forward. Short bursts from the beginning will help preserve the forearms to keep moving forward.
Modifications
– Equal calories any machine (to maintain rep scheme)
– If running, 400-200-100m we’ll be the distances to sub.