CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Today’s Mindset
“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” – Jim Kwik
We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”… we won’t feel like ourselves.
But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.”
The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctors appointment. Because in truth… it is.
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Banded 3-Way Shoulder Stretch – 0:20 Each Position, Each Arm
2. Wrist Stretches – 1:00
3. Wall Pec Stretch – 1:00/side
Lower Body
1. Banded Hamstring Distraction – 1:00/side
2. Kettlebell Ankle Dorsiflection – 1:00/side
3. Foam Roll Posterior – 2-3:00
ACTIVATION
3 Rounds for Quality
1:00 Row
0:30 Active Sampson
0:30 Dual DB Deadlifts (Light)
0:30 Inchworm to Push-Up
0:30 Ring Rows
CrossOver Symmetry Protocols:
A. CrossOver Symmetry Activation
B. Hip Halo Activation
(Videos coming soon!)
MOVEMENT VIDEOS
Banded 3-Way Shoulder Stretch
https://www.youtube.com/watch?v=3s-yD-pRxrY
Wrist Stretches
https://www.youtube.com/watch?v=kjoVDajRxZ0
Wall Pec Stretch
https://www.youtube.com/watch?v=_Fo1Jva3tGc
Banded Hamstring Distraction
https://www.youtube.com/watch?v=r7Zq9n3knZc
Kettlebell Ankle Dorsiflection
https://www.youtube.com/watch?v=WAmted3Z3PE
Metcon
Side Effect A (AMRAP – Rounds and Reps)
On the 0:00… “Side Effect A”
AMRAP 10:
5 Deadlifts (335 / 235 lb) (225/155 lb)
10/7 Calorie Assault Bike
50′ Handstand Walk / 75′ Beaer Crawl
Stimulus
– First of a two-part workout that have a 5:00 rest period separating them.
– In both triplets, we have deadlifts, handstand work, and a monostructural movement (bike 1st, run 2nd).
– The 1st AMRAP is intended to be heavy…. a deadlift we could cycle for 5+ reps unbroken when fresh.
– The 2nd AMRAP is intended to be moderate… a deadlift we could cycle for 21+ reps unbroken when fresh.
Strategy
THE BIG TAKEAWAYS
1. Play to our biggest *weakness* in this workout, pacing so we can move at our best there.
2. The bike becomes the pacer, as we push for big (if not unbroken) sets on the other two movements.
3. Begin with the full picture in mind (there is a secondary AMRAP after a 5:00 rest).
DEADLIFT
– Let’s push for unbroken sets here.
– The “stretch reflex” is a weapon. Allowing us to move more weight in less time when used properly, let’s train it today.
– Steady singles (or small sets) is not the wrong idea, but strategy wise today, let’s choose to keep each round unbroken by resting beforehand accordingly.
– Know as well that we are moving into the deadlift immediately after the handstand walk, which tends to allow a quick and aggressive transition.
ASSAULT BIKE
– The pacer of the workout.
– The speed of this station is directly coorelated to how we plan on attacking the deadlifts and handstand pushups.
– But in any event, be wary of the *upper body demand* of the bike. Often something we don’t think about, but when we push the bike, our shoulders can take on a fair deal of fatigue. This leads into the handstand walk, so we want to be conscious about that demand.
HANDSTAND WALK
– Practicing our “Open standard” 25′ down, 25′ back, we are looking to not only train the actual walk, but the trnasitions.
– Coming off the Assault Bike, we can expect our breathing to be challenged, but we know that 25′ can be accomplished quickly.
Modifications
DEADLIFT
– Dual DB Deadlift
– Dual KB Deadlift
– Odd Object Deadlift
– Farmers Handle
Side Effect B (AMRAP – Rounds and Reps)
On the 15:00… “Side Effect B”
AMRAP 10:
10 Deadlifts (225 / 155 lb)(185/125 lb)
15 Kipping Handstand Pushups
200m Run
Stimulus
– Part two of two, and indeed a separate score from the first.
– The load is lighter, but we can expect slightly longer rounds, duration wise, compared to the first.
– Stimulus, just like the first, is holding that line.. our threshold pace.
Strategy
THE BIG TAKEAWAYS
1. More metabolic than “Side Effect A”
2. Still striving for large, if not unbroken sets.
3. The “monostructural” station (the run) is still the pacer.
DEADLIFTS
– Moderate barbell, where we can push for either unbroken sets, or a purposeful (and very quick) single break.
– We talked about the stretch reflex in “Side Effect A”, and it’s very wise to lean into it here as well.
– We’re on this barbell after a 200m run, which we can use as a psuedo-recovery… so we know we can push here a bit.
HANDSTAND PUSHUPS
– Likely the limiting factor of the three movements, as the repetitions are on the reachable-but-challenging side.
– Picture yourself doing 4-5 rounds of this workout. How would you break up round #4? Chances are that it’s a great move to *start* with that rep strategy from the onset.
RUN
– Much like the bike in the previous part, the speed of this run is directly proportionate to our gameplan on the deadlifts and handstand pushups.
– Good to push here, but only if we have a strong plan of attack that we are holding very well to on the barbell and HSPU wall.
Modifications
DEADLIFT
– Dual DB Deadlift
– Dual KB Deadlift
– Odd Object Deadlift
– Farmers Handles Deadlift
KIPPING HANDSTAND PUSH-UPS
– Dual Dumbbell Push Press
– Box Handstand Push-ups
– Use a Riser
– Standard Push-ups
– Plyo Push-ups
200 METER RUN
– 250m Row
– 200m Ski Erg
– 500m Bike
– 150m Air Runner or True Form
MOVEMENT VIDEOS
Box Handstand Push-ups
https://www.youtube.com/watch?v=jGLKe0BtznQ