CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“As I walked through the door to my freedom, I knew that if I did not leave all the anger, hatred, and bitterness behind…I would still be in prison.” – Nelson Mandela
MOBILITY
Try to get into the gym early to work on the following mobility work…
2:00 Easy on Any Machine
…into:
Upper Body
1. Wrist Stretches – 1:00/side
2. PVC Pass Throughs – 1:00
3. Banded Shoulder Distraction – 1:00/side
Lower Body
1. Banded Ankle Distraction – 1:00/side
2. Bottom Squat Hold – 1:00
3. Couch Stretch – 1:00/side
Warm Up
10 PVC pass throughs and
5 rotations
5 spiderman and reach with hamstring stretch/side
1:00 wrist stretch
1:00 squat hold
5-8 kip swings
20-30 second handstand hold
10 air squats + 8 alternating kossack squats
10 alternating shoulder taps
8-10 bird feeders/side
5-8 kip swings + 5 toes to bar
snatch warm up with empty barbell
Metcon
Metcon (Time)
On the 0:00… Handstand Walk Benchmark
For Time:
300-ft. Handstand Walk
5:00 Time Cap
RX – 100 Shoulder Taps on Wall
Stimulus
– Repeat benchmark from November 24.
– The time cap is indeed aggressive, and we want a hard stop there.
– “Open standards” here, where we mark off a 25 foot course with 5 foot sections.
– Trace back to the last completed distance if/when we come down.
– If the time cap catches us before we finish, add 1 second for every missed 5 foot section. So if you had 2 sections left your score would be 5:02
Modifications
HANDSTAND WALK
– 5:00 Practice
– 100 Handstand Shoulder Taps Against A Wall
What’s Up? (AMRAP – Rounds and Reps)
On the 6:00… “What’s Up?”
AMRAP 9:
3 Squat Snatches
3 Toes to Bar
6 Squat Snatches
6 Toes to Bar
9 Squat Snatches
9 Toes to Bar
Continue to add (3) reps per round to each movement until the time cap is reached.
Barbell – (95/65)(75/55)
Stimulus
– Conditioning Category: Threshold
– Moderately Light barbell. One that we could complete 15+ reps unbroken with when fresh.
– Score will be rounds plus reps.
– Every time we complete a full set of toes to bar, that completes a round.
– If we finish the 12 and get 8 snatches in the round of 15’s, our score would be 4+8.
Strategy
THE BIG TAKEAWAYS
1. Let’s try to hold on for unbroken sets on the barbell for the 3’s, 6’s, and 9’s. From there 1-2 breaks works really well.
2. Let’s start breaking up the toes to bar in the round of 6’s or 9’s. This workout is all about managing grip fatigue. We want to get ahead of it before it’s too late. It takes little to no time to hop down and shake out the arms between toes to bar sets, especially early on, so let’s be sure to break early and conserve the grip.
Modifications
SQUAT SNATCH
– Power Snatch
– Squat Cleans
– Single Dumbbell Squat Snatch
– Double Dumbbell Squat Clean
TOES TO BAR
– V-Ups
– GHD Sit-Ups
– AbMat Sit-Ups
– Knees To Chest
– Toes To As High As Possible