fbpx

Today's WOD


Monday 09202021

September 20, 2021 in Uncategorized

CrossFit Indian Trail – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

“Bread today is better than cake tomorrow.” Chinese Proverb.

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 Pass Through – 1:00

3. Frog Stretch – 1:00

4. Knuckle Drags – 1:00

5. Butterfly Stretch – 1:00

GENERAL WARM-UP

3 Rounds:

5 Push-Ups

10 Straight Leg Sit-Ups

200m Easy Jog

MOBILITY VIDEOS

https://www.youtube.com/watch?v=SKvaqHjASWM

https://www.youtube.com/watch?v=k3dUSlXxYKo

https://www.youtube.com/watch?v=_FtsS6CKby0

https://www.youtube.com/watch?v=EyZOCt5AQ9Y

https://www.youtube.com/watch?v=iucVfjZRzBM

Gymnastics

Metcon (AMRAP – Reps)

Legless Rope Climb

[BASED ON 3 MINUTE MAX LEGLESS TEST FROM WEEK 1]

1-3 Reps: 2-2-2-1-1

4-6 Reps: 3-2-2-2-2

7+ Reps: 4-4-4-3-2
Stimulus

– We will be using our max reps score from the start of the cycle (8/23) to determine our work to do here. Whatever variation or height we used week 1, we’ll use the same here today.

– Take note of the amount of time needed between sets in order to see progress as we move forward with this progression.

– We can use our feet on the way down.

– Score: Enter reps completed each set.

Modifications

LEGLESS ROPE CLIMB

– Reduce Height

– 3 Strict Chin-Ups = 1 Rope Climb (Palms Face You)

Metcon

Tippy Toes (Time)

10 Rounds For Time:

10 Toes to Bar

10 Burpees

100 Meter Run
Stimulus

– Conditioning Category: Threshold

– Each round should take between 1:30-2:00 minutes.

– The toes to bar should be completed in 1-2 sets each round. This station should take less than 1:00.

– The burpees should take less than 1:00.

– The run should take less than :45s.

– Score: Time

Strategy

– Our main goal here is to hold on for big sets on the toes to bar.

– Pace the burpees and the run in a way that will allow you to go big on the toes to bar.

Modifications

TOES TO BAR

– Reduce Reps

– Knees To Chest

– 15 Sit-Ups

BURPEES

– 10 Calorie Bike

– Straight Arm Burpees

– Reduce Reps

100 METER RUN

– Reduce Distance

– 100m Ski

– 250m Bike

– 125m Row

– 75m Air Run

– 10 x 10m Shuttle Runs

Previous WODs

September 20, 2021

Monday 09202021

September 18, 2021

Saturday 09182021

September 17, 2021

Friday 09172021

September 16, 2021

Thursday 09162021

September 15, 2021

Wednesday September 15, 2021

September 15, 2021

Wednesday 09152021

September 14, 2021

Tuesday 09142021

Schedule a FREE consultation and class today!