CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Leadership is not about being in charge. Leadership is about taking are of those in your charge.” – Simon Sinek
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Banded Lat Stret – 1:00/side
2. Wall Pec Stretch – 1:00/side
3. Down Dog – 1:00
Lower Body
1. Bottom Squat Hold – 1:00
2. Couch Stretch – 1:00/side
3. Calf Stretch on Post – 1:00/side
ACTIVATION
7 Minutes for Quality:
200m Run
5 Down Dog to Push-Ups
10 Baned Pull Aparts
10 Frog Jumps
MOVEMENT VIDEOS
https://www.youtube.com/watch?v=SKvaqHjASWM
https://www.youtube.com/watch?v=WM7zChJKiQk
https://www.youtube.com/watch?v=STEDuqJ-UR4
https://www.youtube.com/watch?v=oTe0QhMU6zA
https://www.youtube.com/watch?v=h469YBnwSVE
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
Strategy
THE BIG TAKEAWAYS
1. We want to aim for both of our mile runs to be completed in roughly the same amount of time. Treat the first mile as a buy-in and pace more than than you think. Treat the second mile as a cash-out and aim to push the pace.
2. We’ll break up the gymnastics in the middle based on our capacity. Whatever break up strategy we choose, we should be aiming for constant movement with minimal breaks.
Potential Break-Up Strategies:
25 Rounds: 4 Pull-Ups, 8 Push-Ups, 12 Air Squats
25 Rounds: 4 Push-Ups, 4 Pull-Ups, 4 Push-Ups, 12 Air Squats
25 Rounds: 2 Pull-Ups, 4 Push-Ups, 2 Pull-Ups, 4 Push-Ups, 12 Air Squats
20 Rounds: 5 Pull-Ups, 10 Push-Ups, 15 Air Squats
20 Rounds: 5 Push-Ups, 5 Pull-Ups, 5 Push-Ups, 15 Air Squats
10 Rounds: 10 Pull-Ups, 20 Push-Ups, 30 Air Squats
10 Rounds: 5 Pull-Ups, 10 Push-Ups, 5 Pull-Ups, 10 Push-Ups, 30 Air Squats
Modifications
1,600M RUN
– Reduce Distance
– 2,000M Row
– 4,000M Bike
– 1,600M Ski
PULL-UPS/PUSH-UPS/AIR SQUATS
– Reduce Totals (75/150/225 or 50/100/150 reps)
– 100 Push-Ups/200 Sit-Ups/300 Air Squats
– 200 Push-Ups/400 Air Squats
– 300 Push-Ups/300 Air Squats
– 200 Sit-Ups/400 Air Squats