CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
banded lat stretch
spiderman and reach with hamstring lockouts
wrist stretch
calf stretch
y’s t’s w’s
bent knee single leg calf raises (10/leg)
10 alternating step ups
8-10 kip swings
20-30 second handstand hold
5 box jumps
5 kip swings + 3-5 toes to bar
2-3 eccentric hspu + 2-3 hspu’s
Metcon
Cheeseheads (Time)
18:00-45:00
Partner Throwdown Friday:
100 Box Jump Overs (24/20) (split)
50 Synchro Toes to Bar
100 Handstand Push-ups (split)
50 Synchro Toes to Bar
100 Box Jump Overs (24/20) (split)
Individual Version:
50 Box Jump Overs (24/20)
50 Toes to Bar
50 Handstand Push-ups
50 Toes to Bar
50 Box Jump Overs (24/20)
RX Version:
Partner Workout:
70 Box Jump Overs (24/20) (split)
35 Synchro Toes to Bar
70 Handstand Push-ups (split)
35 Synchro Toes to Bar
70 Box Jump Overs (24/20) (split)
Individual Version:
35 Box Jump Overs (24/20)
35 Toes to Bar
35 Handstand Push-ups
35 Toes to Bar
35 Box Jump Overs (24/20)
TARGET SCORE
Target Time: 18-20 minutes
Time Cap: 25 minutes
STIMULUS and GOALS
How to Pace: GRIND!
How it should Feel: MUSCULAR ENDURANCE & GASSY
The stimulus today is moderate-high intensity. Partners should have planned reps that allow for intensity to be kept up without early burnout. During the synchro toes to bar is where we dial it back a little and just focus on chipping away.
WORKOUT STRATEGY & FLOW
Box Jump Overs: Should be able to cycle at least 5-10 reps back and forth
Synchro Toes to Bar: Aim to complete each set of 50 in 3-5 sets
Handstand Push-ups: Aim to complete these in as few sets as possible. Go in with a plan.
Gymnastics
Metcon (No Measure)
48:00-60:00
12 Minute EMOM
Minute 1: 20 Alternating V-Ups
Minute 2: 30 second One Arm Hang [15 seconds each arm]
Athletes Notes
STIMULUS and GOALS
How to Pace: STEADY
How it should Feel: MUSCULAR
WORKOUT STRATEGY & FLOW
v-up:
https://www.youtube.com/watch?v=Bh4UIVSjNt4
One Arm Hang & Shrug (Do not do the shrug in the video)
https://www.youtube.com/watch?v=YZPBMesKJ_I
SCALING
The SCALING aim: Build grip strength
Hang with both arms for 30 seconds
For more Gymnastic Programming check out Performance Plus
These programs are only 10-15 min a day and can be done in addition to your Mayhem Athlete programming
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