CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Life is a wonderful, wonderful opera… except that it hurts.” – Joseph Campbell
Our life is a summation of what we think about. It’s what the human brain is programmed to do – to pay attention to what we’re thinking about.
If we are in the market to buy a silver Toyota, all we see are silver Toyotas on the road. It’s as if they suddenly appeared out of the sky, yet… they were there all along. It’s called the “Reticular Activation System”. We simple notice more of something if we’re focused on it.
Now replace the silver Toyota with a harmful emotion… such as feeling like the world is out to get us. Feeling like we aren’t important. Feeling frustrated. It becomes exaggerated, monopolizing our thoughts. If we look for the negative, it will be there in droves. But… if we look for the positive, it will be there just as powerfully.
Are we going to see the wonderful opera, or are we going to be distracted by the pain?
12:00 WARM-UP CAP
MOBILITY
Lats Foam Roll
Banded 3-Way Shoulder
Handstand Hold Stretch
ACTIVATION
2 Rounds
10 Calorie Row
10 Push-Ups
2 Rounds
60 Second Single Arm Dumbbell Farmers Carry (30 Seconds Each Side)
30 Second Superman Hold Video
2 Rounds
20 Air Squats
5 Inchworms Video
Weightlifting
Clean and Jerk
On the 1:30 x 6 Sets:
1 Hang Squat Clean
1 Squat Clean
1 Split Jerk
Set 1: 64% of 1RM Clean and Jerk
Set 2: 68% of 1RM Clean and Jerk
Set 3: 72% of 1RM Clean and Jerk
Set 4: 68% of 1RM Clean and Jerk
Set 5: 70% of 1RM Clean and Jerk
Set 6: 74% of 1RM Clean and Jerk
STIMULUS
DESCRIPTION
The final piece of Clean and Jerk work starts on the 10:00 and involves two waves of percentages based on your 1RM Clean and Jerk
We’ll climb higher in load than the first two technique pieces, topping out at 74%
The goal here is to put the focuses from the Jerk Balances, Pausing Split Jerks, and Tall Cleans together
Get under the barbell quickly in the squat cleans and find equal weight balance between both feet in the split jerk
These 3 reps are designed to be completed without dropping the barbell
Rounds begin every 90 seconds (10:00 – 11:30 – 13:00 – 14:30 – 16:00 – 17:30)
MOVEMENT VIDEOS
Complex Demo: https://youtu.be/ebtLhYt5SKc
Metcon
eHarmony (Time)
For Time:
30 Sumo Deadlift High Pulls
30 Front Squats
30 Hang Squat Cleans
30 Power Snatches
30 Overhead Squats
* On the Minute: 5 Burpees
* Barbell: 75/55
STIMULUS
DESCRIPTION
Burpees at the top of every minute will interrupt your progress on this chipper workout
Starting on the 0:00 and every minute thereafter, you’ll complete 5 standard burpees
With whatever time remains in the minute, complete as many reps of the barbell movements as you can
After each set of burpees, pick up wherever you left off in the round
We expect this workout to take between 9-15 minutes to complete
BURPEES
This number is meant to be relatively small
This station ideally takes 20 seconds or less to complete, giving you 40 seconds to work through the scored movements
Adjust the rep number as needed to meet this stimulus
Being standard burpees, you’ll clap at full extension with some air under the feet at the finish
BARBELL MOVEMENTS
We’ll use a single lightweight barbell for all 5 movements today
Choose your weight based off the most challenging for you – likely the overhead squat
This should be a load that you could cycle for at least 30+ reps unbroken when fresh
Within the workout, we’re looking for touch and go sets throughout
STRATEGY
GENERAL
If you performed last Saturday’s workout “Gone In 60 Seconds”, the approach will be fairly similar
The big difference between that workout and this workout is the weight today is a lighter – which allows you to be more aggressive eith each effort on the barbell
There are a couple ways to approach this workout
The first is to maintain a steady speed throughout the workout
In this option, it’s simply about finding a speed that you won’t slow down from at all during the workout
This likely means steady burpees followed by smooth, controlled sets on the barbell
The second option is to work at a higher intensity and include some rest in each round
In this option, you could essentially sprint until either the :40, :45, or :50 on each minute and use the remaining time for transition and rest
The shorter amount of time you work, the faster your pace should be, as there is more rest
Extra Credit
Metcon (No Measure)
Body Armor
Not For Time:
15-12-9:
Strict Ring Dips
Hand Release Push-ups
After Each Round: 21 GHD Sit-ups
STIMULUS
DESCRIPTION
After a big lower body day, this body armor piece will focus on upper body pressing and midline movements
There piece is not for time, as there is quite a bit of interference between the strict ring dips and hand release push-ups
Work through these movements with quality as your main priority
After completing the dips and push-ups in each round, perform 21 GHD Sit-ups (3x)
STRICT RING DIPS
Range of Motion: Top of the shoulder below the elbow in the bottom + full lockout at the top
Look to complete at least 3-5 reps at a time
Use a band as needed to meet this stimulus
HAND RELEASE PUSH-UPS
In the bottom of the push-up, raise your hands off the ground to get some air under the palms
This stops your momentum, which makes the movement more challenging, as you press up from a dead stop
MOVEMENT VIDEOS
GHD Sit-ups: https://youtu.be/EeJEx5-YO88
Hand Release Push-ups: https://youtu.be/Fw6GCmilplk