CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Integrity is not a noun. It’s a verb.”
WARM UP
2:00 Foam Roll Lats
1:00/side Banded Shoulder Distraction
1:00/side Lacrosse Ball Hips/Hamstrings
2:00/side Couch Stretch
At a low intensity with an empty barbell:
15/12 Calorie Bike
9 Scap Pullups
7 Kip Swings
5 Inchworms
15/12 Calorie Bike
9 Hand Release Push Ups
7 Strict Pullups
5 Inchworms
Metcon
Kick Push (AMRAP – Rounds and Reps)
Ascending Ladder for 12:00
3 Push Press (115/85)(95/65)
3 Toes to Bar
3 Calorie Bike
Then 6 of each, then 9, and so on…
This two part training day will focus on cyclying moderate weight push presses into a heavy split jerk attempt on the 12:00 mark
The barbell comes from the floor in today’s ascending rep conditioning piece
Reps will climb by 3 reps every round
Your score at the end of the 12 minutes is total rounds + reps
For Example: If you finish the round of 12 and get 6 push presses into the next round, your score is 12+6
With the right weight variations, you can expect to get to or through the round of 15
The barbell should be a weight that you could do 20+ reps unbroken when fresh
MODIFICATIONS
Push Press
-reduce weight
-equal reps double DB push jerks
-2x reps single DB push jerks
Toes to Bar
-reduce reps
-feet as high as possible
-knees to elbow/chest/waist
Bike
-equal calories on any machine
-equal reps shuttle runs (10 meters)
Split Jerk
On the 12:00…
With an 8:00 window (time cap is at the 20:00)
Build to a heavy single split jerk
A ‘heavy’ single should be one that hovers around 85-90% mark, especially after a conditioning piece. This is not going for a max
MOVEMENT FOCUS
we want to have a vertical torso during the initial dip and drive
as we explode up, we want to focus on driving the bar straight up pulling our head out of the way
As the bar goes up, we want to use the weight of the bar to push ourselves under the bar
we want our back foot to land just before the front foot does
we want to push off the back foot to bring our center mass directly under the bar
once balanced, we will bring our front foot back, followed by our rear foot forward to finish the lift.