CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“If you aren’t going all the way, why got at all?” – Joe Namath
FOAM ROLL & ACTIVATION
Foam Roll (~5:00)
Crossover Symmetry Shoulder Protocol (~5:00)
Crossover Symmetry Hip Halo Protocol (~5:00)
MOBILITY
1. Banded Lat Stretch – 1:00/Side
2. Banded Tricep Stretch – 1:00/Side
3. Couch Stretch – 1:00/Side
4. Pigeon Pose – 1:00/Side
5. Bottom Of Air Squat Hold – 1:00
GENERAL WARM-UP
3 Rounds:
3 Strict Pull-Ups
600m Bike
9 Air Squats
MOBILITY VIDEOS
https://www.youtube.com/watch?v=SKvaqHjASWM
https://www.youtube.com/watch?v=wG-yvIREJfc
https://www.youtube.com/watch?v=STEDuqJ-UR4
https://www.youtube.com/watch?v=NX4cM2Yzmjs
Weightlifting
Back Squat (5 sets of 6 reps)
Back Squats
5 Sets:
6 Back Squats
All Sets @ 85% of 1RM Back Squat
Stimulus
– All sets taken from a rack.
– Rest 3-4 minutes between sets.
– Score: Enter weights for all 5 sets.
Metcon
Throw It Back (AMRAP – Rounds and Reps)
AMRAP 15:
7 Bar Muscle-Ups (14 Chest to Bar)
50 Wallballs 20 / 14 lb
1,000 Meter Bike
Stimulus
– CONDITIONING CATEGORY: Threshold
– BAR MUSCLE-UPS: 3 sets or less. 1:30 cap.
– WALLBALLS: 5 sets or less. 2:30 cap.
– BIKE: 2:30 cap.
– GOAL: 2+ Rounds.
– SCORE: Rounds + Reps
Strategy
– Choose a break up strategy on the bar muscle-ups and wallballs that allow for consistent sets.
– Find a steady pace on the bike that will allow you to hop right back up on the bar to start the next round.
Modifications
BAR MUSCLE-UPS
– Reduce Reps
– Banded Bar Muscle-Ups
– 14 Chest To Bar Pull-Ups
– 7 Strict Chest To Bar or Chin Over Bar Pull-Ups
– 7 Double Dumbbell Devil Presses
WALLBALLS
– Reduce Reps
– Reduce Target Height
– Reduce Weight
– Single Dumbbell Thrusters
– Squat Jumps
1,000 METER BIKE
– Reduce Distance
– 500m Row
– 400m Run
– 400m Ski
– 30 x 10m Shuttle Runs