CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“You’re not your job. You’re not how much money you have in the bank. You’re not the car you
drive. You’re not the contents of your wallet. You’re not your (expletive) khakis.” – “Fight Club” (Movie)
The football player wears shoulder pads and a helmet. The chef puts on an apron. The accountant brings a suitcase everywhere she goes. These are materialistic identifiables, but it tells us nothing about who they really are.
If we were to strip ourselves of all materials, who are we? If we were to take away our job, our possessions… how would one describe us?
Let character be what defines us. Let it be our loudest statement.
General Warm-Up #3 (No Measure)
Coach Led
500m Row
10 Wall Openers
10 Spider Walks
(Hold for 30sec on last rep)
10 Air Squats
10 Spider Walks
(Hold for 30sec on last rep)
10 Air Squats
8 Shoulder To Wall Rotations (Each Side)
10 Single Leg Raises (Each Leg)
10 Wall Openers
Metcon
Metcon (9 Rounds for time)
Capacity Builder
[On the 0]: 21 Power Cleans (115/85)(95/65)
[On the 2]: 21 Box Jump Overs (24″”/20″”)
[On the 4]: 21 Front Squats (115/85)(95/65)
[On the 6]: 21 Power Cleans (115/85)(95/65)
[On the 8]: 21 Box Jump Overs (24″”/20″”)
[On the 10]: 21 Front Squats (115/85)(95/65)
[On the 12]: 21 Power Cleans (115/85)(95/65)
[On the 14]: 21 Box Jump Overs (24″”/20″”)
[On the 16]: 21 Front Squats (115/85)(95/65)
STIMULUS
DESCRIPTION
With rest built into this capacity builder, look to get outside your comfort zone with big, fast sets
You’ll have 2 minutes to complete each of the 9 stations
After finishing the work, you’ll rest with whatever time remains in the 2 minute window
In order to ensure enough rest and the proper stimulus, cap each window at 1:30
Record the time it takes to complete the 21 reps at each station and add :01 for every missed rep.
Your score will be the sum total of all 9 times
BARBELL MOVEMENTS
Choose one weight for both of these barbell movements, based on the one that is more challenging for you
These should be light-moderate loads that you could cycle for 30+ reps unbroken when fresh
Within the workout, these sets are ideally completed with 1 break maximum
Like the power cleans, the front squat will also start with the bar on the ground instead of in a rack
BOX JUMP OVERS
There is no need to stand to full extension on top of the box
You can complete this station either lateral or box facing
You can step off the box, but should jump up to the box to count these as RX
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups