CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Laziness, doesn’t get a vote.
Frustration, doesn’t get a vote.
Weakness, doesn’t get a vote.
Negativity, doesn’t get a vote.
Only you do.”
– Jocko Willink
As humans, we like comfort. And anything that challenges that comfort, will be met with resistance. And lots of it. It’s our innate self-preservation mechanism kicking in.
Yet there is a difference between acknowledging the voices, and listening to them.
It is a choice to be lazy.
It is a choice to be frustrated.
It is a choice to be negative.
When we can see these emotions for what they are, we can acknowledge them when they arrive. And then put them where they belong. They do not get a vote in how we live our lives. Only we do.
MOBILITY
Couch Stretch
Banded Shoulder Distraction
Pigeon Pose
ACTIVATION
2 Sets
15 Calorie Row
15 Glute Bridges
15 Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Weightlifting
Front Squat
Front Squat “10-8-6-4-2”
On the 3:00 x 5 Sets:
Set 1: 10 Reps @ 63%
Set 2: 8 Reps @ 68%
Set 3: 6 Reps @ 73%
Set 4: 4 Reps @ 80%
Set 5: 2 Reps @ 88%
STIMULUS
DESCRIPTION
Also climbing 3% over last week in this Front Squat piece
The reps will decrease as the loading increases in this running clock workout
You’ll start a new set every 3 minutes [0-3-6-9-12]
This format ensures you have adequte rest between efforts
These sets are designed to be completed unbroken, so adjust percentages as needed based on feel
Metcon
Laces Out (AMRAP – Rounds and Reps)
AMRAP 18:
6 Bar Muscle-ups (12 Chest to bar)
9 Push Presses (135/95)(95/65)
15 Deadlifts (135/95)(95/65)
21 Wallballs (20/14)
STIMULUS
DESCRIPTION
Combining gymnastics and weighlifting in this longer AMRAP workout
With each station, we’ll alternate between pulling and pressing movements
Choose weights and variations that allow you to complete 4+ rounds today
This works out to a round at least every 4:30
BAR MUSCLE-UPS
If you have over 9 unbroken bar muscle-ups when fresh, let’s complete this station as written
If you’re not quite there, consider reducing the reps [3-5] or choose a substitution from the list further down the page
BARBELL MOVEMENTS
Pick your barbell weight based off the push press, as it is the more challenging of the two at this weight
Use a load that you can complete the 9 push presses within 2 sets during the workout
WALLBALLS
Use a weight that you could complete for 30+ reps unbroken when fresh
Men throw to a 10ft. target
Women throw to a 9ft. target
”
STRATEGY
GENERAL
With a longer time to work today, it’s all about chipping away at each movement
While you could complete big or unbroken sets with these weights and rep schemes, let’s aim for consistency over the 18 minutes of work
Imagining how you’ll be breaking this up 10-12 minutes into the workout can be helpful in coming up with a plan of attack from round one
The first two movements of each round will likely be more challenging than the last two
Break-up the deadlifts and wallballs in a way that allows you to thrive through the muscle-ups and push presses
SUBS
BAR MUSCLE-UPS
Reduce Reps
Jumping Bar Muscle-ups
Banded Bar Muscle-ups
12 Chest to Bar Pull-ups
15 Pull-ups “
Extra Credit
Metcon (No Measure)
Body Armor
3 Giant Sets:
9 Double Kettlebell Hang Clean (53’s/35’s)
50′ Double Kettlebell Front Rack Walking Lunge (53’s/35’s)
Max Unbroken Strict Ring Dips
Rest 2 Minutes Between Sets
STIMULUS
DESCRIPTION
Working the full body in todays Body Armor piece
The focus here is on quality of movement over speed
Move directly from one movement to the next and rest 2 minutes following the strict ring dips
DOUBLE KETTLEBELL HANG CLEANS
Take a stance just outside shoulder width and swing the weights between the legs
Choose a weight that is challenging, but unbroken for the 9 reps
DOUBLE KETTLEBELL FRONT RACK WALKING LUNGE
Like the cleans, choose a weight that is challenging, but unbroken for the 50′
This can be a different weight that the cleans if needed
The back knee touches the ground with each step
Make sure to reach full hip extension before stepping the other leg forward
STRICT RING DIPS
Choose a variation that allows you to complete at least 7 reps each round [bands, box dips, etc…]
At the bottom of each rep, make sure the shoulders are just below the elbows
Lock the elbows at full extension at the top of the movement
SUBS
KETTLEBELL MOVEMENT
Barbells
Dumbbells
STRICT RING DIPS
Banded Ring Dips
Parallel Bar Dips
Dumbbell Box Dips
Deficit Push-ups (Hands on Plates)
Hand Release Push-ups