CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“When doing your risk analysis, how do you measure the risk of doing nothing?”
MOBILITY
2:00 Easy on Any Machine
…into
Upper Body
1. Banded Lat Stretch – 1:00/side
2. Banded Triceps Stretch – 1:00/side
3. Kettlebell Lat Smash – 1:00/side
Lower Body
1. Pigeon Stretch – 1:00/side
2. Couch Stretch – 1:00/side
3. Frog Stretch – 1:00/side
ACTIVATION
5 Rounds for Quality:
200m Row
8 Ring Rows
8 Push-Ups
25′ Single Dumbbell Overhead Carry Each Arm
MOVEMENT VIDEOS
https://www.youtube.com/watch?v=SKvaqHjASWM
https://www.youtube.com/watch?v=wG-yvIREJfc
https://www.youtube.com/watch?v=wKJ-570Ha8k
https://www.youtube.com/watch?v=7QezJ6ChBDU
https://www.youtube.com/watch?v=STEDuqJ-UR4
https://www.youtube.com/watch?v=_FtsS6CKby0
Weightlifting
Metcon (Weight)
Tempo Front Squat
On the 2:00 x 5:
3 Tempo Front Squats
Tempo: 3s Down, 3s Hold, 1s Stand
Stimulus
– Looking to build some raw strength in the front squat today with slow and controlled reps.
– Tempos and pauses take out the “bounce” athletes tend to use coming out of the bottom of regular squats and really put the focus on properly using every muscle group in the legs and glutes.
– Start at 60% of your 1RM Front Squat and work up to a moderate set of 3.
– Starting Weight: of 1RM Front Squat
Modifications
FRONT SQUAT
– Double Dumbbell
– Single Dumbbell
– Odd Object
Metcon
Acid Reflux (Time)
5 Rounds For Time:
15 Chest to Bar Pull-Ups(chin over)
12/9 Calorie Assault Bike
9 Thrusters (115/85)(95/65)
Stimulus
– Conditioning Category: Threshold
– Looking for a weight on the barbell we feel confident in cycling 9+ thrusters unbroken when fresh.
– If you cannot complete 15+ chest to bar unbroken, let’s reduce the reps or modify the movement.
– Barbell will come from the ground each round. Completing a squat clean thruster on the first rep is permitted.
Strategy
THE BIG TAKEAWAYS
1. Let’s shoot for 2-3 sets on the chest to bar pull-ups every round.
2. Pace the bike so we can go for big sets on the thrusters.
3. Aim for 1-2 sets on the thrusters every round.
4. Rounds 3 and 4 are where this workout really resides. Let’s be smart with our pacing in rounds 1 and 2 so that we can maintian in rounds 3 and 4 with round 5 being the victory lap
Modifications
CHEST TO BAR PULL-UPS
– Banded Chest To Bar Pull-Ups
– Chin Over Bar Pull-Ups
– 7 Strict Pull-Ups (Chest To Bar or Chin Over Bar)
– Ring Rows
– 16 Alternating Dumbbell Plank Rows
12/9 CALORIE ASSAULT BIKE
-12/9 Air Run
– 12/9 Cal Ski
– 15/12 Cal Bike Erg
– 15/12 Cal Row
– 200m Run
– 20 x 10m Shuttles
THRUSTERS
– Double Dumbbell
– Single Dumbbell
– Odd Object
– 9 Burpee Broad Jumps