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Today's WOD


Tuesday 06222021

June 22, 2021 in Uncategorized

CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin

MOBILITY

2:00 Easy on Any Machine

…into:

Upper Body

1. Wrist Stretch – 1:00

2. Kettlebell Pec Smash – 1:00

3. Barbell Thoracic Opener- 1:00

Lower Body

1. Calf Stretch On Post – 1:00/side

2. Up Dog – 1:00

3. Active Samson – 1:00

ACTIVATION

3 Rounds:

1:00 Easy Row

10 Banded Good Mornings

1:00 Easy Bike

5 Push-Up To Down Dog

MOVEMENT VIDEOS

https://www.youtube.com/watch?v=aZnV43YeHmw

https://www.youtube.com/watch?v=K3jtDRlPauw

https://www.youtube.com/watch?v=jJy_V634M28

https://www.youtube.com/watch?v=oTe0QhMU6zA

https://www.youtube.com/watch?v=OHUtaZRAF1w

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

Gymnastics

Strict JT (Time)

21-15-9:

Strict Handstand Push-ups

Strict Ring Dips

Push-ups
12:00 CAP

Stimulus

– We’ll be retesting this bench mark in the final week of this cycle (week 8).

– Working a high interference upper body pressing workout with the strict version of the hero workout “JT.”

– This is designed to be very challenging on the arms and chest, so look to break all these movements into manageable chunks from the beginning.

– We’ll put a 12 minute cap here. If you get capped, your score will be 12:00 and we’ll add 1 second for ever missed rep.

– Score: Time

Modifications

– Adjust volume as needed (15-12-9, 12-9-6, 9-6-3…)

Metcon

John Deere (Time)

“John Deere”

21-15-9:

Row Calories

Echo Bike Calories

200 Meter Dumbbell Farmers Carry 50 / 35 lb ‘s

21-15-9:

Row Calories

Echo Bike Calories

200 Meter Dumbbell Farmers Carry 50 / 35 lb ‘s

21-15-9:

Row Calories

Echo Bike Calories

RX+ – As Written

RX – 15-12-9 rep scheme and (35’s/25’s)
Stimulus

– Conditioning Category: Pacer

– Working a longer endurance piece with some built in grunt work.

– After completing the 90 machine calories, you’ll advance to the farmers carry.

– This should be a challenging weight, but one that allows you to complete this station in less than 4 minutes.

Strategy

THE BIG TAKEAWAYS

1. Since heavy dumbbells follow the machines, we can push the pace knowing those are going to slow us down a bit. Find a moderate speed that you see yourself being to hold for all 3 sets of 90 calories.

2. Think short, fast efforts on the dumbbells. Grip will likely be the limiting factor on this movement. Move the feet quickly and try to keep your breaks to 10 seconds or less to keep moving forward. Short bursts from the beginning will help preserve the forearms to keep moving forward.

Modifications

– Equal calories any machine (to maintain rep scheme)

– If running, 400-200-100m we’ll be the distances to sub.

Previous WODs

June 16, 2021

Wednesday June 16, 2021

June 16, 2021

Wednesday 06162021

June 15, 2021

Tuesday 06152021

June 14, 2021

Monday 06142021

June 12, 2021

Saturday 06122021

June 12, 2021

Saturday 06122021

June 11, 2021

Friday 06112021

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