CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.”
FOAM ROLL & ACTIVATION
Foam Roll (~5:00)
Crossover Symmetry Shoulder Protocol (~5:00)
Crossover Symmetry Hip Halo Protocol (~5:00)
MOBILITY
1. PVC Pass Throughs – 1:00
2. PVC Around The Worlds – 1:00/Side
3. PVC Lat Stretch – 1:00/Side
4. Active Spiderman – 1:00
5. Active Samson – 1:00
GENERAL WARM-UP
3 Rounds:
200m Row
10 Kettlebell Swings
5 Strict Pull-Ups
MOBILITY VIDEOS
https://www.youtube.com/watch?v=2T1r_ciLQn0
https://www.youtube.com/watch?v=6TQ4_eM_HNoo
https://www.youtube.com/watch?v=-XVfoMRyRJg
https://www.youtube.com/watch?v=Vaco79moFgk
https://www.youtube.com/watch?v=BVwUIRKNiqs
Metcon
Metcon (Time)
Legless Rope Climbs
[BASED ON 3 MINUTE MAX LEGLESS TEST FROM WEEK 1]
1-3 Reps: 3 Reps For Time
4-6 Reps: 5 Reps For Time
7+ Reps: 7 Reps For Time
Stimulus
– Doing a bit of a check up here to see where we are at.
– These are your traditional legless rope climbs like we see in competition. Legs should not touch the rope until you touch the top of the rope with one hand. You can use your legs on the way down.
– You do not need to start from sitting.
– If you reduced the weight off the rope or modified in any way week 1, let’s perform these reps the same way today.
– Score: Time
Modifications
LEGLESS ROPE CLIMB
– Reduce Height
– 3 Strict Chin-Ups = 1 Rope Climb (Palms Face You)
Metcon
Metcon (Time)
“Climbing & Climbing”
2-4-6-8-10:
Power Snatches 135 / 95 lb
After Each Round:
400 Meter Row
2 Rope Climbs
Rx+ As Written
Rx: 95/65 – 3 Strict Pull-Ups + 3 Toes To Bar = 1 Rope
Stimulus
– Conditioning Category: Threshold
– The power snatches should be at a weight that can be performed in quick singles during the workout.
– The rows should take less than 2:00.
– Each rope climb take less than :30s.
– Score: Total Time
Strategy
– Let’s aim for quick singles on the barbell
– Find a steady pace on the row
– Focus on strong foot clamps on the rope climbs. The stronger the clamp, the lass we need to use the arms.
Modifications
POWER SNATCHES
– Reduce Load
– Reduce Reps
– Sub Dumbbell(s)
400 METER ROW
– 300m Ski
– 800m Bike
– 300m Run
– 20 x 10m Shuttle Runs
ROPE CLIMBS
– Reduce Height
– Reduce Reps
– 3 Strict Pull-Ups + 3 Toes To Bar = 1 Rope
– 5 Burpees = 1 Rope