CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Perfection can be spelled with the word paralysis.” Churchill
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Banded Lat Stretch – 1:00/side
2. Band Tricep Extension – 1:00/side
3. Child’s Pose – 1:00
Lower Body
1. Russian Baby Makers- :30s
2. Knuckle Drags – :30s
3. Down Dog (Stretch Calves) – :30s
ACTIVATION
5 Rounds For Quality:
:30s Bike
20 Single Unders
10 Bodyweight Good Mornings (Hands Behind Head)
5 Push-Up To Down Dog
MOVEMENT VIDEOS
https://www.youtube.com/watch?v=SKvaqHjASWM
https://www.youtube.com/watch?v=wG-yvIREJfc
https://www.youtube.com/watch?v=2b1CcRCMrI0
https://www.youtube.com/watch?v=7m7pOvQP4h4
https://www.youtube.com/watch?v=EyZOCt5AQ9Y
https://www.youtube.com/watch?v=WM7zChJKiQk
Weightlifting
Grit Squats
Grit Squats – Week 1A
3 Supersets:
“X” Back Squats
“X” Front Squats
Rest 2:00 between sets.
Stimulus
– Superset means that we’ll complete our back squats, quickly change out weights (if needed), and then complete our front squats. There is little to no rest between the front squats and back squats but we’ll rest for 2:00 before completing the next super set.
– All percentages based on 5RM Back Squat (both front and back squat barbells).
Set 1:
6 Back Squats @ 76%
5 Front Squats @ 70%
Set 2:
6 Back Squats @ 81%
5 Front Squats @ 72%
Set 3:
6 Back Squats @ 86%
5 Front Squats @ 74%
Metcon
The Spins (Time)
For Time:
30/24 Calorie Assault Bike
100 Double Unders
30 Kipping Handstand Push-Ups
100 Double Unders
30/24 Calorie Assault Bike
On the Minute (Including At The 0:00): 6 Alternating Dumbbell Power Snatches 50 / 35 lb
Stimulus
– Conditioning Category: Threshold
– If you cannot string 7+ kipping handstand push-ups when fresh, reduce the reps or modify the movement.
– The dumbbell should be a weight you can complete unbroken every minute.
Strategy
THE BIG TAKEAWAYS
1. With the dumbbell snatches interrupting our work each minute, we want to aim for a solid effort on the bike, double unders, and handstand push-ups. We can choose to use the entire 45s or save 5-10s at the end of each minute to transition to the dumbbell.
2. The dumbbell snatches will eat up about 15s of time each minute, leaving us with 45s to work before being interrupted again. In 45s you can aim to complete 9+ cals on the bike, 45+ double unders, and 10+ handstand push-ups. Using these numbers as a guide can help make our decisions on when to break and when to transition can be helpful.
3. Be diligent about your transitions. Have that “just start” mindset when moving to each station so that we don’t lose extra seconds.
Modifications
30/24 CALORIE ASSAULT BIKE
– 30/24 Echo Bike, Ski, or Assault Run
– 24/18 Calorie Row or Bike Erg
– 400m Run
DOUBLE UNDERS
– 150 Single Unders
– 100 Line Hops
KIPPING HANDSTAND PUSH-UPS
– Reduce Reps
– Double Dumbbell Push Presses
– Kipping Handstand Push-Ups To 1-2 AbMats
– 15 Strict Handstand Push-Ups
ALTERNATING DUMBBELL POWER SNATCHES
– Reduce Load
– Kettlebell Swings
– Light Barbell Power Snatches