CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“I go and look at a stonecutter hammering away at his rock perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that blow that did it, but all that had gone before.” – Jacob Riis
We crave the confirmation of progress. Whether that be weekly increases in weights, continual raises at work, or anything between. It can be in our nature to seek out those signals. Yet we can learn something from the stonecutter.
When a stonecutter addresses his next task, splitting a giant stone in two, he starts hammering away. One blow at a time, he lines up each and every strike with meticulous precision. 10 strikes pass by, and there is no visible change to the stone. 50 strikes go by, and still no visible change. No cracks, dents, or any indication of… anything. 100 strikes pass, and, the same. On the 101st strike, it splits in two.
Through the 100 strikes, there wasn’t an external signal or sign that this was working. But beneath the surface, invisible to the eye, the stone was splitting with each passing blow. It wasn’t something different about the final strike… it was instead the culmination of all 101 blows. Impossible without a single one of them.
True change takes place from the inside out. And much like the stonecutter, we have two options: to spend emotional energy worrying if we’re making progress, or to have full faith in the process, spending every ounce of focus we have on that next strike.
MOBILITY
Banded Hamstring Distraction: 1 Minute Each Side
Video
Kneeling Split: 1 Minute Each Side
Video
Butterfly Stretch: 2 Minutes
Video
ACTIVATION
General Warmup
400m Jog
7 Walkouts
200m Jog
5 Walkouts
100m Jog
3 Walkouts
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Metcon
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
STIMULUS
DESCRIPTION
Every Memorial Day and Thanksgiving in the US, we perform the Hero Workout “Murph” on CompTrain, which honors Lt. Michael Murphy
This is a longer, high volume bodyweight workout
You can partition the pull-ups, push-ups, and air squats however you see fit
A common option here is 20 rounds of 5-10-15
There is also the option to wear a 20/14 pound vest
Choose a rep scheme and variations that will allow you to complete this workout in 45 minutes or less
UPPER BODY MOVEMENTS
Choose options for the upper body movements that allow you to complete the pull-ups in 1 set and the push-ups within 1-3 sets within the workout
If a weight vest will prevent you from being able to accomplish this, we recommend completing the workout with just your bodyweight
WORKOUT OPTIONS
See below for several options on how to partition the prescribed workout and modify the volume:
UNPARTITIONED OPTION
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 Mile
PARTITIONED OPTION A
1 Mile Run
20 Rounds:
5 Pull-ups
10 Push-ups
15 Air Squats
1 Mile Run
PARTITIONED OPTION B
1 Mile Run
10 Rounds:
10 Pull-ups
20 Push-ups
30 Air Squats
1 Mile Run
MODIFIED VOLUME A
1 Mile Run
10-15 Rounds:
5 Pull-ups
10 Push-ups
15 Air Squats
1 Mile Run
MODIFIED VOLUME OPTION B
800 Meter Run
8-10 Rounds:
5 Pull-ups
10 Push-ups
15 Air Squats
800 Meter Run
AMRAP OPTION
AMRAP 45:
200 Meter Run
5 Pull-ups
10 Push-ups
15 Air Squats
RUNS
Treat the first mile as a buy-in to the workout
With a lot of work ahead, you should get into the gym feeling ready to attack the 3 bodyweight movements
On the second 1 mile run, just get out the door and start moving
The legs will feel heavy from the air squats, but try to increase your pace every 400 meters if possible
PULL-UPS, PUSH-UPS, AIR SQUATS
For maximum efficiency, we recommend completing the pull-ups, push-ups, and squats as partitioned rounds of “Cindy”
Going 20 rounds of 5-10-15 allows
Extra Credit
Snatch
On the Minute x 11:
Minute 1: 1 Squat Snatch @ 68%
Minute 2: 1 Squat Snatch @ 72%
Minute 3: 1 Squat Snatch @ 76%
Minute 4: Rest
Minute 5: 1 Squat Snatch @ 72%
Minute 6: 1 Squat Snatch @ 76%
Minute 7: 1 Squat Snatch @ 80%
Minute 8: Rest
Minute 9: 1 Squat Snatch @ 76%
Minute 10: 1 Squat Snatch @ 80%
Minute 11: 1 Squat Snatch @ 84%
STIMULUS
DESCRIPTION
Week 3 of 4 in this progression
These Snatch Waves also take place on a running clock
Every minute starting at the 11:00, you’ll complete 1 Squat Snatch
After every 3:00, we’ll take 1:00 of rest
“”Waves”” mean that the percentages will increase for 3 sets, then slightly decrease before climbing even higher
Wave loadings like this are designed to excite your motor neurons, which can help enhance force production despite muscular fatigue
Essentially – they help you move heavy loads even when you’re tired
These percentages are also based on your 1RM Squat Snatch
Metcon (Weight)
Stamina Squats
On the 1:30 x 7 Sets:
2 Front Squat
4 Back Squats
Barbell Loaded at 67% 1RM Front Squat
STIMULUS
DESCRIPTION
Week 3 out of 4 in this progression
Building upon last week by 2%
As a reminder:
The barbell comes from the rack
Rack the bar and transition directly from the front squats to the back squats
All 6 reps should be completed within the 90 second window
Rounds begin on the 0:00-1:30-3:00-4:30-6:00-7:30-9:00