CrossFit Indian Trail – CrossFit

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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)