CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Adversity causes some to break. For others, it breaks records.”
Adversity can really, really hurt. Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s no warm cup of cocoa on a winter morning.
But a warm cup of cocoa doesn’t make us better. A picture perfect day doesn’t make us better. We learn when we make mistakes. When we miss, trip up, face plant, and get caught off guard. At our very basic biological level, this is how we adapt. It’s encoded in us… and it’s seriously like a secret sleeping super power.
That is, of course, if we them it our advantage. The nature of a mistake is not to tell us we suck. That we failed. That we’re not good enough. The nature of a mistake is to educate us. To give us the ammunition we need to become better. To take the challenge to earn greatness, out of something that once was not.
Adversity is not in the way to greatness.
Adversity is the way the way to greatness.
This is the championship mindset.
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Wrist Stretches – 1:00
2. Barbell Thoracic Opener – 1:00
3. Child’s Pose – 1:00
Lower Body
1. Butterfly Stretch – 1:00
2. Dumbbell Assisted Straddle – 1:00
3. Pigeon Pose – 1:00/Side
ACTIVATION
3-5 Rounds For Quality:
10 Cal Row
10 Air Squats
10 Straight Leg Sit-Ups
10 Light Dumbbell Strict Presses (5/Arm)
MOVEMENT VIDEOS
https://www.youtube.com/watch?v=C33JkG6hL7c
https://www.youtube.com/watch?v=jJy_V634M28
https://www.youtube.com/watch?v=2b1CcRCMrI0
https://www.youtube.com/watch?v=iucVfjZRzBM
https://www.youtube.com/watch?v=WS9Lz6txIxY
https://www.youtube.com/watch?v=NX4cM2Yzmjs
Weightlifting
Grit Squats
Grit Squats – Week 1A
3 Supersets:
“X” Back Squats
“X” Front Squats
Rest 2:00 between sets.
Week 4A
Stimulus
– Building off of last week’s Grit Squats.
– Super set means that we’ll complete our back squats, quickly change out weights (if needed), and then complete our front squats. There is little to no rest between the front squats and back squats but we’ll rest for 2:00 before completing the next super set.
– All percentages based on 5RM Back Squat (both front and back squat barbells).
Set 1
8 Back Squats @ 69%
5 Front Squats @ 66%
Set 2
6 Back Squats @ 74%
5 Front Squats @ 68%
Set 3
4 Back Squats @ 79%
5 Front Squats @ 70%
Metcon
Beach Ball (AMRAP – Rounds and Reps)
AMRAP 20:
40 Wallballs (20 / 14 lb)
30/24 Calorie Row
20 Toes to Bar
10 Alternating Dumbbell Power Snatches (70 / 50 lb)
Rx – 50/35
Stimulus
– Conditioning Category: Pacer
– We should choose a wall ball weight that we could complete 50+ unbroken reps when fresh.
– If we can perform 7+ unbroken toes to bar when fresh, let’s complete this as written.
– The dumbbell should be a heavier weight than we are used to. These reps do not need to be touch and go but you should still be able to clear this station in ~1:00.
– Score: Rounds + Reps
Strategy
THE BIG TAKEAWAYS
1. We can try to push the wall balls here a little bit. With the row immediately after and a good opportunity to recover there, we can reach on the wall balls to get to the row a bit quicker. Aim to complete these in 1-4 sets.
2. We need to manage our toes to bar fatigue. 2-3 sets here with a quick break could be a good strategy instead of holding on for one big set.
3. With the opportunity to push the wall balls a bit, let’s stick with a smooth pace on the dumbbell here to set ourselves up to be ready to attack the wall balls in 2-3 sets.
Modifications
WALLBALL
– Thruster
– Jump Squat
– Reduce Weight
– Reduce Target Height
30/24 CALORIE ROW
– 24/18 Cal Assault or Echo Bike
– 24/18 Cal Ski Erg
– 30/24 Cal Bike Erg
– 24/18 Cal Air Runner
TOES TO BAR
– V-Ups
– Abmat Sit-Ups
– GHD Sit-Ups
– Knee Raises
DUMBBELL SNATCHES
– Kettlebell Swings
– Power Snatch