CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“A hero is one that knows how to hang on for one, minute, longer.” Norweigan proverb
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Barbell Forearm Smash – 1:00/side
2. Banded Triceps Stretch – 1:00/side
3. Wall Pec Stretch – 1:00/side
Lower Body
1. Pigeon on Box – 1:00/side
2. Couch Stretch – 1:00/side
3. Frog Stretch – 1:00/side
ACTIVATION
7 Minutes for Quality:
100m Row
30′ Duck Walk
30′ Bear Crawl
30′ Single Dumbbell Overhead Carry Each Arm
5 Down Dog to Push-Ups
MOVEMENT VIDEOS
https://www.youtube.com/watch?v=Y4XkFEj_OX8
https://www.youtube.com/watch?v=wG-yvIREJfc
https://www.youtube.com/watch?v=7QezJ6ChBDU
https://www.youtube.com/watch?v=STEDuqJ-UR4
https://www.youtube.com/watch?v=_FtsS6CKby0
Weightlifting
Shoulder Press
Strict Press
Part A – 5 Sets:
1 Tempo Strict Press (Regular Speed Up, 4s Down)
2 Strict Presses
Rest as needed between sets.
Part B – 1 Set:
Max Reps Strict Press
Stimulus
– In part A, complete 5 sets of 3 strict presses. The first rep of each set will have a 4s negative. The second 2 reps will be 2 regular strict presses.
– In part B, complete a max set of strict presses. Press until you cannot successfully complete another rep.
– Focus on keeping the midline tight (don’t let the ribs poke out when pressing) and keeping the legs squeezed (no dipping of the legs).
All percentages based on 5RM Strict Press:
Part A – 90% of 5RM Strict Press
Part B – 70% of 5RM Strict Press
Modifications
STRICT PRESS
– Reduce percentages
– Double Dumbbell
– Single Dumbbell
Metcon
Knuckle Ball (AMRAP – Rounds and Reps)
AMRAP 15:
60 Double-Unders
30 Wallballs 20 / 14 lb
15 Deadlifts (275/185)(225/155)
Stimulus
– Conditioning Category: Threshold
– The weight on the barbell should be something you feel confident you could complete 15+ grindy unbroken deadlifts when fresh.
– Score: Rounds + Reps
Strategy
THE BIG TAKEAWAYS
1. Keep the shoulders and the grip relaxed on the double unders.
2. Aim for 3-4 sets on the wallballs.
3. Aim for 3-4 sets on the deadlifts.
15 minutes is a long time for this triplet. Let’s be smart with our break up strategy and pacing. The double unders are the one place where we are not moving any weights so no need to rush through these reps. The wallballs will feel easy in comparison to the deadlifts but if we bite off a big set, we may be looking a small sets (if not singles) on the deadlifts. Let’s break the wallballs in order to maintain those biggers sets on the barbell.
Modifications
DOUBLE-UNDERS
– 1.5x Single Unders
– Line Hops
WALLBALLS
– Single Dumbbell Thursters
– Empty Barbell Thrusters
– Squat Jumps
DEADLIFTS
– Double Dumbbell
– Single Dumbbell
– Odd Object
– 2 x Step Back Lunges