CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Discipline is choosing between what you want now, and what you want most.” – Abraham Lincoln
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Banded Lat Stretch – 1:00/side
2. Banded Tricep Extension – 1:00/side
3. Wrist Stretch – 1:00
Lower Body
1. Pigeon Pose – 1:00/side
2. Banded Hamstring Distraction – 1:00/side
3. Knuckle Drags – 1:00
ACTIVATION
3-4 Rounds For Quality:
5 Straight Leg Sit-ups
10 Calorie Row
15 Banded Good Mornings
10 Scap Pull-Ups
5 Kip Swings
MOVEMENT VIDEOS
https://www.youtube.com/watch?v=SKvaqHjASWM
https://www.youtube.com/watch?v=wG-yvIREJfc
https://www.youtube.com/watch?v=C33JkG6hL7c
https://www.youtube.com/watch?v=NX4cM2Yzmjs
https://www.youtube.com/watch?v=ejagLLPyKw0
https://www.youtube.com/watch?v=EyZOCt5AQ9Y
Gymnastics
Metcon (No Measure)
Gymnastics Practice
Alternating On The 1:30 x 12 Minutes (4 Rounds):
Interval 1:
1-2 Strict Chest To Bar Pull-Ups
2-4 Strict Pull-Ups
4-8 Strict Handstand Push-Ups
Interval 2:
25-75-ft. Handstand Walk
Stimulus
FLOW:
At the 0:00 complete strict chest to bar pull-ups, strict pull-ups, and strict handstand push-ups (your choice on reps of each). At 1:30, complete a 25-75-ft. handstand walk. At 3:00, you’ll go back to chest to bar, pull-up, and handstand push-ups. At the 4:30, you’ll go back to the handstand walk. You’ll continue in this fashion until the clock reached the 12:00 mark.
– We are looking for good quality reps over speed here.
– Mark complete when finished.
Modifications
STRICT CHEST TO BAR
– Strict Pull-Ups
– Banded
– Ring Rows
– Dumbbell Bent Over Rows (Heavier)
STRICT PULL-UPS
– Banded
– Ring Rows
– Dumbbell Bent Over Rows (Lighter)
STRICT HANDSTAND PUSH-UPS
– Box Handstand Push-Ups
– Pike Push-Ups
– Push-Ups
HANDSTAND WALK
– Dumbbell/Kettlebell Overhead Carry
– Handstand Hold Practice
– :20-30s Handstand Hold Against a Wall
Metcon
Bunions (Time)
For Time:
27 Deadlifts, 27 Toes To Bar, 27/21 Calorie Row
21 Deadlifts, 21 Toes To Bar, 27/21 Calorie Row
15 Deadlifts, 15 Toes To Bar, 27/21 Calorie Row
9 Deadlifts, 9 Toes To Bar, 27/21 Calorie Row
Barbell – (205/145)(155/105)
RX rep scheme is 21-15-12-9 – Row is always 21/15
RX+ rep scheme is as written
Stimulus
– Conditioning Category: Threshold
– Choose a moderate barbell weight that you can complete in sets of 5 at a minimum during the workout
– Choose a toes to bar number that allows you to clear the opening set in 2 minutes or less.
– Score: Total Time (No Time Cap)
Strategy
THE BIG TAKEAWAYS
1. With a front loaded workout that is also pretty taxing on the grip and midline, today could be a great day to chip away at very quick sets of deadlifts and toes to bar. Fast sets of 3-5 reps can sometimes be faster than holding on for large sets with long breaks. Try to take 2-3 breaths maximum before getting back on the bar for the next set.
2. While the deadlift and toes to bar reps drop, the row stays the same. Look to hold a similar moderate pace across the board. Knowing you’re chipping away at quicker sets on the bar movements could be a nice incentive to hold a strong row pace.
Modifications
TOES TO BAR
– Reduce Reps
– Knees To Chest
– V-Ups
– 2x Abmat Sit-Ups
27/21 CALORIE ROW
– 27/21 Calorie C2 Bike
– 21/15 Calorie Assault Bike, Echo Bike, Ski, Air Run
– 400m Run