CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“You can’t build on top of success you don’t acknowledge.” – Dallas Travers
Thursday :30 Mobility
Mobility to prepare for the remainder of the week. If you have access to the gym and would like to head in to mobilize further, that is ideal. But the provided stretches are designed so that we can do these at home if need be.
UPPER BODY
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 Minute
LOWER BODY
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Spiderman Hold: 1 Minute
MOVEMENT VIDEOS
https://www.youtube.com/watch?v=C33JkG6hL7c
https://www.youtube.com/watch?v=7QezJ6ChBDU
https://www.youtube.com/watch?v=iucVfjZRzBM
https://www.youtube.com/watch?v=WS9Lz6txIxY
https://www.youtube.com/watch?v=CLYDhA-z9SI
Weightlifting
Power Snatch
Power Snatch
5 Sets:
2 Power Snatches
All Sets @ 73-78% of 1RM Snatch
Stimulus
– These reps do not need to be touch and go. Feel free to drop from the top and fully reset between.
– Focus on keeping the bar moving up, not out, with speed under the bar.
– Rest as needed between sets.
– Score: Enter all weights
Metcon
Nicknack (AMRAP – Reps)
AMRAP 20:
400 Meter Row
Max Strict Handstand Push-Ups
RX+ – As Written
RX – Max Double DB Strict Press (50’s/35’s)
Stimulus
– CONDITIONING CATEGORY: Threshold
– 400M ROW: About 2:00.
– STRICT HSPU: 5 rep minimum. Modify if needed. Less than 1:00 effort.
– SCORE: Total strict handstand push-up reps.
Strategy
– Steady recovery pace on the row.
– Kick up to the wall when you are ready to hit a set of 5 or more. Take up to 15s of rest before kicking up if needed.
Modifications
400 METER ROW
– Reduce Distance
– 800m Bike
– 300m Run
– 300m Ski
– 22 x 10m Shuttle Runs
MAX STRICT HANDSTAND PUSH-UPS
– Use 1-2 AbMats
– Max Dumbbell Strict Presses
– Max Push-Ups