CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Alright. They’re to the front of us, to the left and right, and behind us. We’re surrounded…. They can’t escape us now.” – General Chesty Puller, United States Marine Corps
Outnumbered by multiples, General Puller drove his Marines that day to victory. It was for no other reason than they believed they could. To accomplish anything extraordinary, we first need to believe it’s possible.
That sounds ridiculously obvious. Yet when we think a bit more on it, we come to realize that we can be the first to tell ourselves that next task or goal is *not* possible. We can talk ourselves out of action with negative compounding thoughts. Concern, worry, doubt, fear. We can be our own worst enemy.
Like the Marines that day, sometimes we just need to get out of our own head, and do what we best. Work. Even when, we’re out-gunned. Out-“talented”. Out of time, out of resources, out of everything. Even when every damn reason tells us we can’t… let’s go win. That’s what we do.
MOBILITY
2 Minutes on an Erg Machine
then…
Pigeon Stretch: 1-2 Minutes Each Side
Straddle Stretch: 2 Minutes
Banded Triceps Streetch: 1 Minute Each Side
ACTIVATION
3 Rounds for Quality
10 Alternating Cossack Squats
10 Barbell Good Mornings
10 Barbell Push Press
5 Jerk balance
Weightlifting
Back Squat
12 Reps @ 91% of 10RM Back Squat
6 Reps @ 99% of 10RM Back Squat
3 Reps @ 106% of 10RM Back Squat
STIMULUS
DESCRIPTION
Working heavier percentages of your 10RM Back Squat in this piece
We’ll start with lighter weights/high reps and move towards heavier weights/lighter reps over these 3 sets
We last completed a 10RM Back Squat test on 6.8.20
If you don’t have this number, you can estimate your 10RM as roughly 75% of your 1RM Max or 85% of your 5RM
Rest as needed between sets to maintain quality movement and unbroken sets
Metcon
Free Agent (Time)
6 Rounds For Time:
200 Meter Run
21 Wallballs (20/14)
15 Kettlebell Swings (53/35)
9 Chest to Bar Pull-ups
STIMULUS
DESCRIPTION
This 6-round workout includes manageable rep numbers at each station
We’ll train some gymnastics, cardio, and light weightlifting movements here
The intended time range for this balanced workout is between 18-25 minutes
WALLBALLS
Choose a weight that allows you to clear this station within 2 sets during the workout
Men throw to a 10ft. target and women throw to a 9ft. target
KETTLEBELL SWINGS
Choose a weight that allows you to clear this station within 2 sets during the workout
These swings will finish all the way overhead
CHEST TO BAR PULL-UPS
Choose a rep number or variation that allows you to clear this station within 2 sets during the workout
See further down the page for “subs”
STRATEGY
Today is all about finding a consistent speed for the middle 4 rounds of the workout
We’re fresh for the first round and can push through the final round knowing the end is near
The middle 4 rounds is where things can stay steady or fall apart
Success here comes down to a constant break-up plan on the 21-15-9
While we may be capable of going unbroken, 1 break on all 3 movements may allow you to start the next station faster
For Example: It can be easier to pick up the ball right away when you know you only have to do 12 reps instead of 21
Consider the following options for each movement:
Wallballs: 12-9
Kettlebell Swings: 9-6
Chest to Bar Pull-ups: 5-4
Make a mental note of your round splits after finishing each round
This will give you good feedback on your pacing approach when the workout is over
SUBS
RUN
250 Meter Row
500 Meter Bike Erg
200 Meter Ski Erg
12/9 Calorie Assault or Echo Bike
20/14 Calorie Schwinn Bike
150 Meter Trueform or Air Runner
15 Shuttle Runs [10 Meters]
CHEST TO BAR PULL-UPS
Reduce Reps
Banded Chest to Bar Pull-ups
Jumping Chest to Bar Pull-ups
Chin Over Bar Pull-ups
5 Strict Pull-ups
Extra Credit
Metcon (No Measure)
Body Armor
3 Giant Sets:
8 Lateral Kettlebell Box Step-ups (Left)
8 Lateral Kettlebell Box Step-ups (Right)
12 Strict Ring Dips
36 Banded Face Pulls
Rest 2 Minutes Between Sets
STIMULUS
DESCRIPTION
Today’s Body Armor will take the lower body, chest, triceps, and back
A Giant Set means you’ll move right from one movement to the next with quality prioritzed over speed
Rest 2 minutes following the face pulls before starting your next round
LATERAL KETTLEBELL BOX STEP-UPS
Hold the kettlebell in the front rack on the same side as the leg on the box
Choose a light-moderate weight that allows you to really control the full range of motion
Use a 24 inch box if possible, and a 20 inch box if that is too challenging
After reaching full extension, slowly lower back down to the ground
Use the same weight across the board for all 3 sets
STRICT RING DIPS
If you have 15+ strict ring dips unbroken when fresh, complete this as written
If you’re not there yet, reduce the reps or choose a variation from “subs”
The bottom range of motion is shoulders below the top of the elbows
Break these up as needed during the Giant Sets to maintain strict movement
BANDED FACE PULLS
Use a band tension that allows you to complete the 36 reps with 1 break max
Use the same band tension for all 3 sets
MOVEMENT VIDEOS
Banded Face Pulls: Video
Lateral Box Step-ups: Video
SUBS
LATERAL KETTLEBELL BOX STEP-UPS
Use Dumbbell
STRICT RING DIPS
Reduce Reps
Banded Strict Ring Dips
Negatives (Jump to Top & Slowly Lower Down)