CrossFit Indian Trail – CrossFit

View Public Whiteboard

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