fbpx

Today's WOD


Monday 10252021

October 25, 2021 in Uncategorized

CrossFit Indian Trail – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

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 Throughs – 1:00

3. Knuckle Drags – 1:00

4. Russian Baby Makers – 1:00

5. Active Spiderman – 1:00

GENERAL WARM-UP

4 Rounds:

8 Ring Rows

8 Light Russian Kettlebell Swings

8 Straight Arm Burpees

MOBILITY VIDEOS

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

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

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

https://www.youtube.com/watch?v=7m7pOvQP4h4

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

Gymnastics

Metcon (AMRAP – Reps)

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

1-3 Reps: Accumulate 3 Reps

4-6 Reps: Accumulate 5 Reps

7+ Reps: Accumulate 7 Reps
– Each rep begins with us seated on the floor.

– We will also go legless on the way down and finish each rep to a seated position on the floor.

– The goal is to start the rope climb with no assistance from our legs to get started.

– Starting from a seated position greatly increases the distance of the climb.

– If you cannot complete a legless rope climb to 15ft., reduce the height of the climb to as high as you can go safely.

– Score: Number of reps completed.

SEATED LEGLESS ROPE CLIMB

– No Jump Legless Rope Climb

– Reduce Height

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

Metcon

Indy 500 (AMRAP – Rounds and Reps)

5 Strict Pull-ups

10 Alternating Single Dumbbell Power Snatches (70/50)(50/35)

15 Lateral Dumbbell Burpees
– CONDITIONING CATEGORY: Threshold

– STRICT PULL-UPS: 1-2 sets. Less than 30s.

– DUMBBELL SNATCHES: Heavy dumbbell. Switch arms every rep. Less than 45s.

– LATERAL DUMBBELL BURPEES: Less than 1:15.

– SCORE: Rounds + Reps

– Break early on the strict pull-ups. We do not want to go to failure here.

– Drive through the legs on the heavier dumbbell snatches. Steady singles will work well here.

– Smooth pace on the burpees.

STRICT PULL-UPS

– Reduce Reps

– Banded Strict Pull-Ups

– Alternating Double Dumbbell Plank Rows

DUMBBELL POWER SNATCHES

– Reduce Reps

– Reduce Load

– Kettlebell Swings

– Barbell Power Snatches

LATERAL DUMBBELL BURPEES

– Reduce Reps

– Regular Burpees

Previous WODs

October 13, 2021

Wednesday Oct 13, 2021

October 13, 2021

Wednesday 10132021

October 12, 2021

Tuesday 10122021

October 11, 2021

Monday 10112021

October 9, 2021

Saturday 10092021

October 8, 2021

Friday Oct 8, 2021

October 8, 2021

Friday 10082021

Schedule a FREE consultation and class today!