CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“What is important is seldom urgent, and what is urgent is seldom important.” – Dwight Eisenhower
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. Pigeon Pose – 1:00/Side
GENERAL WARM-UP
3 Rounds:
1:00 Row
10 Light Kettlebell Swings
5 Push-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=NX4cM2Yzmjs
Gymnastics
Metcon (AMRAP – Reps)
Seated Legless Rope Climbs
[BASED ON 3 MINUTE MAX LEGLESS TEST FROM WEEK 1]
If 1-3 Reps: Accumulate 1 Rep
If 4-6 Reps: Accumulate 3 Reps
If 7+ Reps: Accumulate 5 Reps
Stimulus
– Each rep begins with us seated on the floor.
– We will also go legless on the way down and finish each rep to a seated position on the floor.
– The goal is to start the rope climb with no assistance from our legs to get started.
– Starting from a seated position greatly increases the distance of the climb.
– If you cannot complete a legless rope climb to 15ft., reduce the height of the climb to as high as you can go safely.
– Score: Number of reps completed.
Modifications
SEATED LEGLESS ROPE CLIMB
– No Jump Legless Rope Climb
– Reduce Height
– 6 Strict Chin-Ups (Palms Face You) = 1 Rope
Metcon
Jack Sparrow (Time)
For Time:
100/80 Calorie Row
50 Dumbbell Hang Power Snatches (50/35)(35/25)
30 Dumbbell-Facing Burpees
Directly Into..
150ft. Single Dumbbell Overhead Walking Lunge (50/35)(35/25)
*DB Hang Power Snatches: Switch Arms Every 5 Reps
*DB Overhead Walking Lunge: Switch Arms As Needed
Stimulus
– Conditioning Category: Threshold
– The 100/80 calorie row should take less than 7:00.
– The hang dumbbell snatches should be performed at a weight where all 50 reps can be completed with no more than 1 break. This movement should take less than 2:00.
– The dumbbell facing burpees should take less than 3:00.
– The walking lunge should be performed at a weight we can complete the full 150ft. with no more than 2 quick breaks. This movement should take less than 3:00.
– Score: Time
Strategy
– Sprint start then settle into a steady pace on the row.
– The dumbbell hang power snatches have a slow cadence to them so this is a great place to breathe.
– Steady pace on the burpees. Stepping up could be helpful in finding a sustainable pace.
– Aim to switch arms at halfway or every 25 feet depending on how the shoulders are feeling. We want to make quick work of the lunges so that we spend as little time with the dumbbell overhead as possible.
Modifications
100/80 CALORIE ROW
– Reduce Cals
– 100/80 Cal Bike Erg
– 80/64 Cal Assault Bike, Echo Bike, Ski Erg, or Cal Air Run
– 1200m Run
– 90 x 10m Shuttle Runs
DUMBBELL HANG POWER SNATCHES
– Reduce Weight
– Reduce Reps
– Kettlebell Swings
DUMBBELL-FACING BURPEES
– Reduce Reps
– Regular Burpees
SINGLE DUMBBELL OVERHEAD WALKING LUNGE
– Reduce Weight
– Reduce Distance
– Single Dumbbell Front Rack Walking Lunge