CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Life is like sailing. You can use any wind to go in any direction.” – Robert Brault
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Front Rack Stretch On Box – 1:00
2. Banded Tricep Extension – 1:00/side
3. Wrist Stretches – 1:00
Lower Body
1. Butterfly Stretch – 1:00
2. Active Spiderman – 1:00
3. Ankle Stretch – 1:00/side
ACTIVATION
5 Rounds for Quality:
200m Run
5 Ring Rows
10 Air Squats
5 Push-Ups
10 Hollow Rocks
MOVEMENT VIDEOS
https://www.youtube.com/watch?v=G4clFc6hJyk
https://www.youtube.com/watch?v=wG-yvIREJfc
https://www.youtube.com/watch?v=aZnV43YeHmw
https://www.youtube.com/watch?v=iucVfjZRzBM
https://www.youtube.com/watch?v=Vaco79moFgk
https://www.youtube.com/watch?v=x2MZuv-vHJI
Weightlifting
Box Squat
Box Squat
On the Minute x 10:
2 Box Squats
Stimulus
All sets at 70% 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
Squeaky Clean (Time)
3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans
Barbell: 115/85
Stimulus
– Conditioning Category: Threshold
– The weight on the barbell should be something you could cycle for 12+ squat cleans unbroken when fresh.
– The run should be about a 2:00 effort.
Strategy
THE BIG TAKEAWAYS
1. The run is the once place we are unloaded in this workout. Let’s use this as a recovery each round. We’ll be tempted to come out the gate fast but this is one is all about the barbell. Gunning the first run will only cause us to need more breaks on ther barbell.
2. Steady singles will probably be the best strategy for the power cleans. We want to be able to hold on for 1-2 sets on the hang squat cleans so let’s save the legs for those.
3. If you feel good after the hang squat cleans and want to hold on for sets on the regualr squat cleans, you definitely can. Let’s see how we feel and either go 2-3 small sets or quick singles.
4. In a 3 round wrokout we always want to treat round 1 as the buy-in, round 2 as the REAL workout, and round 3 as the home run finish.
Modifications
400 METER RUN
– 500m Row
– 800m Bike (Any)
– 400m Ski
POWER CLEANS
– Double Dumbbell
– Single Dumbbell
HANG SQUAT CLEANS
– Double Dumbbell
– Single Dumbbell
– Hang Power Cleans
– Front Squats
SQUAT CLEANS
– Double Dumbbell
– Single Dumbbell
– Power Cleans
– Front Squats