CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Bread today is better than cake tomorrow.” Chinese Proverb.
FOAM ROLL & ACTIVATION
Foam Roll (~5:00)
Crossover Symmetry Shoulder Protocol (~5:00)
Crossover Symmetry Hip Halo Protocol (~5:00)
MOBILITY
1. Banded Lat Stretch – 1:00/Side
2. Banded Pass Through – 1:00
3. Frog Stretch – 1:00
4. Knuckle Drags – 1:00
5. Butterfly Stretch – 1:00
GENERAL WARM-UP
3 Rounds:
5 Push-Ups
10 Straight Leg Sit-Ups
200m Easy Jog
MOBILITY VIDEOS
https://www.youtube.com/watch?v=SKvaqHjASWM
https://www.youtube.com/watch?v=k3dUSlXxYKo
https://www.youtube.com/watch?v=_FtsS6CKby0
https://www.youtube.com/watch?v=EyZOCt5AQ9Y
https://www.youtube.com/watch?v=iucVfjZRzBM
Gymnastics
Metcon (AMRAP – Reps)
Legless Rope Climb
[BASED ON 3 MINUTE MAX LEGLESS TEST FROM WEEK 1]
1-3 Reps: 2-2-2-1-1
4-6 Reps: 3-2-2-2-2
7+ Reps: 4-4-4-3-2
Stimulus
– We will be using our max reps score from the start of the cycle (8/23) to determine our work to do here. Whatever variation or height we used week 1, we’ll use the same here today.
– Take note of the amount of time needed between sets in order to see progress as we move forward with this progression.
– We can use our feet on the way down.
– Score: Enter reps completed each set.
Modifications
LEGLESS ROPE CLIMB
– Reduce Height
– 3 Strict Chin-Ups = 1 Rope Climb (Palms Face You)
Metcon
Tippy Toes (Time)
10 Rounds For Time:
10 Toes to Bar
10 Burpees
100 Meter Run
Stimulus
– Conditioning Category: Threshold
– Each round should take between 1:30-2:00 minutes.
– The toes to bar should be completed in 1-2 sets each round. This station should take less than 1:00.
– The burpees should take less than 1:00.
– The run should take less than :45s.
– Score: Time
Strategy
– Our main goal here is to hold on for big sets on the toes to bar.
– Pace the burpees and the run in a way that will allow you to go big on the toes to bar.
Modifications
TOES TO BAR
– Reduce Reps
– Knees To Chest
– 15 Sit-Ups
BURPEES
– 10 Calorie Bike
– Straight Arm Burpees
– Reduce Reps
100 METER RUN
– Reduce Distance
– 100m Ski
– 250m Bike
– 125m Row
– 75m Air Run
– 10 x 10m Shuttle Runs