CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” – Scott Adams
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Down Dog – 1:00
2. Wrist Stretch- 1:00/side
3. PVC Lat Stretch – 1:00/side
Lower Body
1. Active Spiderman – 1:00
2. Calf Stretch On Post – 1:00/side
3. Bottom of Air Squat Hold – 1:00
ACTIVATION
EMOM x 9 (3 Rounds):
Minute 1: Easy Row
MInute 2-3: AMRAP of 5 Strict Pull-Ups + 10 Push-ups + 15 Air Squats
MOVEMENT VIDEOS
https://www.youtube.com/watch?v=WM7zChJKiQk
https://www.youtube.com/watch?v=C33JkG6hL7c
https://www.youtube.com/watch?v=-XVfoMRyRJg
https://www.youtube.com/watch?v=Vaco79moFgk
https://www.youtube.com/watch?v=oTe0QhMU6zA
Weightlifting
Metcon (Weight)
Front Squat
Alternating EMOM x 10 (5 Rounds):
Minute 1 – 3 Front Squats
Minute 2 – Max Strict Ring Dips in :30s
Stimulus
– If you cannot do ring dips without assistance, use a band or complete ring dip negatives (jump up to support with a 3 second count down).
– Enter the weight used for your last 3 sets only.
All percentages based on 1RM Front Squat:
Set 1 – 55%
Set 2 – 60%
Sets 3+4+5 – 65%
Modifications
FRONT SQUATS
– Double Dumbbell/Kettlebell
– Single Dumbbell/Kettlebell
RING DIPS
– Box Dips
– Bench Dips
– Banded Ring Dips
– Ring Dip Negatives
Metcon
Teardrop (AMRAP – Rounds and Reps)
AMRAP 15:
100 Double-Unders
75 Air Squats
500m/450m Row
Stimulus
– Conditioning Category: Threshold
– Athletes can expect somewhere between 3-4 rounds in this workout.
** Score: Round + Reps (1 Meter = 1 Rep)
Modifications
DOUBLE UNDERS
– 150 Single Unders
– 100 Line Hops
500/450m ROW
– 450m Run
– 450/400m Ski
– 1000/900m Bike (Any)
– 350m Air Run