CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“If you know your opponent, but not yourself, you will lose 100% of the time.” – Samurai Proverb
To “keep up with the Jones” is an old expression about competitive neighbors. A power struggle, or maybe better said a popularity struggle, of status on the block. To “keep up”, one must be on top of their investigative game, predicting the next big move… a nicer lawn, or a better Christmas card.
As we visualize these friendly rivals battling it out on the block, it’s safe to say that both sides will lose. There won’t be a winner here.
We can study our competition into great length. And, we will indeed learn some absolutely beneficial statistics. But all the external statistics in the world won’t move us forward until we turn the investigative glasses to ourselves.
MOBILITY
2 Minutes on an Erg Machine
then…
Banded Pass Throughs: 20 reps each direction
Butterfly Stretch: 1-2 minutes
Couch Stretch: 1 minute each side
ACTIVATION
5 spiderman and reach
10 pvc pass through + 5 rotations/side
15 banded good mornings
10 air squats
10 alternating cossack squats
10 alternating lunge w/twist
10-15 banded side step, air squats, fire hydrants
20 sec handstand hold + 2 eccentric hspu’s
Weightlifting
Front Squat
Front Squat “2-4-6-8-10”
Set 1: 2 Reps @ 85% of 1RM
Set 2: 4 Reps @ 80% of 1RM
Set 3: 6 Reps @ 76% of 1RM
Set 4: 8 Reps @ 73% of 1RM
Set 5: 10 Reps @ 67-72% of 1RM
Rest 2 Minutes Between Sets
STIMULUS
DESCRIPTION
This 30-rep strength piece starts with lower reps and higher weight and works towards higher reps and lower weights
Rest 2 minutes between each to maintain quality sets
These are designed to be completed unbroken out of a rack
The percentages are based off your 1RM Front Squat
Metcon
Catch & Release (Time)
On the 4:00 x 5 Rounds:
50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)
21/15 Calorie Row
12 Kipping Handstand Push-ups
9 Deadlifts (225/155)
STIMULUS
DESCRIPTION
Today’s main conditioning piece works “”repeats”” of weightlifting, gymnastics, and cardio movements
With rest built in, we’re looking to move with a purpose through each round
Rounds begin every 4 minutes [0-4-8-12-16]
After completing the 4 stations, rest with whatever time remains until the next window begins
These rounds are ideally completed in 3 minutes or less, giving you at least 1 minute to rest
Adjust movements and reps as needed to hit this recommendation
Your score is the slowest of the 5 rounds
DOUBLE DUMBBELL FRONT RACK WALKING LUNGE
Choose a moderate load that allows you to complete the 50 feet unbroken
As long as the weight is in contact with the shoulders, you can hold it however you please
The back knee should touch the ground in the bottom of each rep
The lower body should reach full extension between each step
Alternate legs on every step
KIPPING HANDSTAND PUSH-UPS
If you have 21+ handstand push-ups unbroken when fresh, complete this piece as written
If you’re not there yet, drop the reps or choose a variation from “subs”
Within the workout, this movement should be cleared in 1-2 sets
DEADLIFTS
This should be a moderate weight that you could complete for 21+ unbroken reps when fresh
Within the workout, these 9 reps should ideally be completed unbroken
STRATEGY
With the score being the slowest of the 5 rounds, look to move at a strong and sustainable speed from the beginning
In a perfect world, your fastest and slowest rounds are within about 10 seconds of each other
Unbroken deadlifts and lunges are ideal throughout the workout
The first and last movements will be easier to gauge than the middle two movements, as there is rest before the lunge and after the deadlifts
If you see yourself breaking up the handstand push-ups at some point, a quick break early on may be best (6-6 or 7-5)
Look to keep the stroke rate lower and the power higher on the machine, as this allows for a good recovery and a stro
Extra Credit
Metcon (No Measure)
Body Armor (A)
3 Sets:
Max Effort L-Sit
Beteween Sets [2 Times]:
100 Meter Double Dumbbell Farmers Carry
STIMULUS
DESCRIPTION
Working the midline and upper body in the first part of today’s Body Armor
Between each set of max L-sit holds on parallettes, you’ll complete a 100 meter farmers carry
Since it’s between sets, this carry will only happen 2 times
Your score will be the sum total of your 3 L-Sit efforts.
L-SIT
If you’re able to hold for over 30 seconds, complete these as prescribed on parallettes
If you’re not able to hold for this time, hang from a pull-up bar to allow to the feet to drop a little bit
DOUBLE DUMBBELL FARMERS CARRY
Choose a heavier set of dumbbells for these carries
It should be a load that allows you to complete the 100 meters with 1-2 breaks
MOVEMENT VIDEOS
L-Sit: Video
SUBS
L-SIT
L-Sit Hanging From Pull-up Bar
Ring L-Sit Video
DOUBLE DUMBBELL FARMERS CARRY
Double Kettlebell Farmers Carry
30 Second Side Plank (Each Side)
Metcon (No Measure)
Body Armor (B)
3 Sets Not For Time:
20 GHD Sit-ups
30 Hip Extensions
400 Meter Ski Erg (Recovery Pace)
STIMULUS
DESCRIPTION
Part 2 of Body Armor balances out GHD Sit-ups with Hip Extensions, which work the posterior chain
This piece isn’t for time, so look to move with quality throughout these 3 sets
After the two movements on the GHD, complete an easy 400 meters on the ski erg
This is designed as your “recovery”
Immediately following the ski erg, return to the GHD for your set of 20
MOVEMENT VIDEOS
GHD Sit-ups: Video
Hip Extensions: Video
SUBS
GHD SIT-UPS
Weighted AbMat Sit-ups Video
10 Strict Toes to Bar Video
HIP EXTENSIONS
Romanian Deadlifts Video
Good Mornings Video
SKI ERG
500 Meter Row
1,000 Meter Bike Erg
400 Meter Run
2 Minutes on Any Other Machine