CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Every strike brings you closer to your next home run.” – Babe Ruth
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Forearm Stretch – 1:00
2. Banded Shoulder Distraction – 1:00/side
3. Child’s Pose – 1:00
Lower Body
1. Pigeon Pose – 1:00/side
2. Frog Stretch – 1:00
3. Calf Stretch – 1:00/side
ACTIVATION
8 Minutes for Quality:
8 Calorie Row
8 Step-Back Lunges
8 Air Squats
8 Banded Good Mornings
8 Push-Up To Down Dog
BARBELL WARM-UP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 RDL’s
5 Front Squats
MOVEMENT VIDEOS
https://www.youtube.com/watch?v=kjoVDajRxZ0
https://www.youtube.com/watch?v=t07FOe6MOTU
https://www.youtube.com/watch?v=QDlMqGeKFNw
https://www.youtube.com/watch?v=QDlMqGeKFNw
https://www.youtube.com/watch?v=QDlMqGeKFNw
https://www.youtube.com/watch?v=QDlMqGeKFNw
Weightlifting
Box Squat
Box Squat
On the Minute x 10:
2 Box Squats
Stimulus
All sets at 65% of 5RM Back Squat (up 5% from last week).
– This will be a back squat to a box.
– Set the box height 3″ below parallel.
Metcon
Ugly Sweater (Time)
2 Rounds For Time:
90/70 Calorie Row
70 Wallballs 20 / 14 lb
50 Power Snatches (75/55)(65/45)
30 Burpee Box Jumps (24″/20″)(20″/16″)
Stimulus
– Conditioning Category: Pacer
– This a BIG 2 rounder. Pacing will be a big focus in this workout.
– The medball should be a weight you could complete 25+ wallballs unbroken when fresh.
– The barbell should be a very light weight. It should be something that you could complete 20+ power snatches unbroken when fresh.
Strategy
THE BIG TAKEAWAYS
1. Guys can aim to row at 1000+ cals per hour. Ladies can aim to row 800+ cals per hour. The goal here is not fast strokes. We want strong drives through the legs with easy recoveries.
2. Break the wallballs into 2-7 sets. We want to pick the break up strategy that allows us to stay moving with minimal breaks.
3. Break the power snatches into 3-5 sets. Even though the barbell is light, we dont’ want to smoke the shoulders, especially in the first round. Let’s be a little more conservative in round 1 and aim to push the pace and sets in round 2 if it’s there.
4. Find a controlled pace on the burpee box jumps. Be sure to stand all the way up on the box before jumping or stepping back down.
5. This workout is won by the athletes who can speed up or maintain their pace from round 1 in round 2. Being more conservative in round 1 will likely lead to better success in round 2.
Modifications
90/70 CALORIE ROW
– 90/70 Cal Bike Erg
– 70/50 Cal Assualt or Echo Bike
– 70/50 Cal Ski
– 70/50 Cal Air Run
– 1,200m Run
WALLBALLS
– Single Dumbbell Thrusters
– Empty Barbell Thrusters
– Squat Jumps
POWER SNATCHES
– Single Dumbell
– Double Dumbbell
– Kettlebell Hang Power Snatches
– Power Cleans
BURPEE BOX JUMPS
– Burpee To Target
– Bar Lateral Burpees
– Bar Facing Burpees
– 45 Regular Burpees