CrossFit Indian Trail – CrossFit

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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