fbpx

Today's WOD


Saturday 09182021

September 18, 2021 in Uncategorized

CrossFit Indian Trail – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

“Don’t set your heart on so many things.” – Epictetus

FOAM ROLL & ACTIVATION

Foam Roll (~5:00)

Crossover Symmetry Shoulder Protocol (~5:00)

Crossover Symmetry Hip Halo Protocol (~5:00)

MOBILITY

1. KB Lat Smash – 1:00/Side

2. Laying Front Rack Stretch – 1:00

3. Barbell Thoracic Opener – 1:00

4. Active Spiderman – 1:00/Side

5. Active Samson – 1:00/Side

GENERAL WARM-UP

3 Rounds:

200m Easy Jog

10 Air Squats

10 Ring Rows

10 Push-Ups

MOBILITY VIDEOS

https://www.youtube.com/watch?v=wKJ-570Ha8k

https://www.youtube.com/watch?v=Fd4rzAi_e_o

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

https://www.youtube.com/watch?v=Vaco79moFgk

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

Weightlifting

Back Squats (5 sets of 3 reps)

Back Squat

5 Sets:

3 Back Squats @ 85% of 1RM Back Squat

Stimulus

– Rest 2-3 minutes between sets.

– Score: Weight used across all sets.

Metcon

All-Star Special (Time)

3 Rounds:

12 Thrusters (95/65)(75/55)

12 Pull-ups (Ring Rows)

800 Meter Run

3 Rounds:

9 Thrusters (115/85)(95/65)

9 Chest to Bar Pull-ups (Pull-ups)

800 Meter Run

3 Rounds:

6 Thrusters (135/95)(115/85)

6 Bar Muscle-ups (Chest to Bar)

800 Meter Run

(Time Cap: 30 Minutes)
Stimulus

– Conditioning Category: Pacer

– We should aim for each couplet to take 6:00 or less and each 800m run to take 4:00 or less. Modifying where needed will be necessary to complete this workout within 30 minutes.

– We should be able to complete all sets of thrusters unbroken even with the increasing weights.

– The pull-ups, chest to bar, and bar muscle-ups should be completed in no more than 3 sets.

– Score: Time. If time capped, add 1 second for every missed rep. Every 100m will equal 1 rep.

Strategy

– We want to push for big sets on all barbells and break up our gymnastics. Breaks between sets of thrusters can get pretty long in comparison to breaks between gymnastics sets. If we know we can break up the gymnastics, it will give us the ability to push for those big sets on the barbell.

– If we are planning on 1-2 sets on the gymnastics, let’s cycle the barbell a little slower so we can catch our breath a bit. If we are planning on 3 breaks on the gymnastics, let’s plan to pick up the cadence on the barbell so we can spand as little time under tension as possible.

– Use the first 200m of each run to recover from the couplet beforehand. We can plan to pick up the speed for the middle 400m. Let’s back off our speed for the final 200m of each run to prepare for our next couplet.

Modifications

THURSTERS

– Reduce Weights

– Reduce Reps

– Double Dumbbell

– Single Dumbbell

PULL-UPS

– Ring Rows

– Reduce Reps

– Banded Pull-Ups

– Strict Pull-Ups

800M RUN

– 800m Ski

– 2000m Bike

– 1000m Row

– 60 x 10m Shuttle Runs

CHEST TO BAR PULL-UPS

– Reduce Reps

– Banded Chest To Bar Pull-Ups

– Strict Chest To Bar Pull-Ups

– Regular Pull-Ups

BAR MUSCLE-UPS

– Reduce Reps

– Banded Bar Muscle-Ups

– Jumping Bar Muscle-Ups

– Chest To Bar Pull-Ups

Previous WODs

September 9, 2021

Thursday 09092021

September 9, 2021

Thursday September 9, 2021

September 8, 2021

Wednesday Sept 8 2021

September 4, 2021

Saturday 09042021

September 3, 2021

Friday 09032021

September 2, 2021

Thursday 09022021

September 1, 2021

Wednesday September 1, 2021

Schedule a FREE consultation and class today!