CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Rome was not built in a day.” – John Heywood
This is an old adage that speaks to the time it takes to build something great.
And it’s indeed an accurate statement, and a healthy outlook on mastering a skill or craft. However, the critical message is less about how great things take time, and more, about the importance of laying the next brick.
We can become consumed with the idea of “making it”. Finishing Rome. And in so, we don’t place the value in the next brick being laid. With one eye on the prize, we only have one eye for the journey.
The call to action is not to build our dreams *today*, but, to place down the next brick. Every day, for years, if it takes us so. But we won’t miss a day. Until, we have your empire.
MOBILITY
Banded Shoulder Distraction
Squat Hold
Down Dog
ACTIVATION
EMOM 9
1st – 30 second Squat Hold
2nd – 60 ft. waiters walk each arm
3rd – 45 second Assault Bike at moderate pace
Barbell Warm Up
2 rounds with an empty barbell:
5 Clean Deadlifts
5 Hang Muscle Clean
5 Tall Cleans
5 Front Squats
5 Push Jerks
Weightlifting
Clean and Jerk
On the Minute x 10:
1 Low-Hang Squat Clean and Jerk
Set 1: 70% of 1RM Clean and Jerk
Sets 2-10: Build to a Heavy Single
STIMULUS
DESCRIPTION
This piece begins at the [0:00] on the running clock
We’ll pick up a little heavier than where we left off, completing the opening set at 70% of your 1RM Clean and Jerk
For the remaining 9 sets, gradually build to a heavy single for the day
You do not have to build in weight every set, but the aim is to climb up
These 10 sets are designed to be completed at the top of every minute
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Extra Credit
Metcon (No Measure)
Midline
3 Giant Sets:
15 GHD Sit-ups
:20 Second GHD Hold
25 Hip Extensions
:30 Second Hip Extension Hold
Rest 2 Minutes Between Sets
STIMULUS
DESCRIPTION
This midline piece will work both the front and back of the body
After completing each “active” movement, you’ll go directly into a static hold
“Giant Sets” means you’ll move directly from one movement to the next with no rest
With 2 minutes of rest built in today, see if you can go unbroken throughout
See below for movement demos and subs