CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
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 Throughs – 1:00
3. Knuckle Drags – 1:00
4. Russian Baby Makers – 1:00
5. Active Spiderman – 1:00
GENERAL WARM-UP
4 Rounds:
8 Ring Rows
8 Light Russian Kettlebell Swings
8 Straight Arm Burpees
MOBILITY VIDEOS
https://www.youtube.com/watch?v=SKvaqHjASWM
https://www.youtube.com/watch?v=k3dUSlXxYKo
https://www.youtube.com/watch?v=EyZOCt5AQ9Y
https://www.youtube.com/watch?v=7m7pOvQP4h4
https://www.youtube.com/watch?v=Vaco79moFgk
Gymnastics
Metcon (AMRAP – Reps)
[BASED ON 3 MINUTE MAX LEGLESS TEST FROM WEEK 1]
1-3 Reps: Accumulate 3 Reps
4-6 Reps: Accumulate 5 Reps
7+ Reps: Accumulate 7 Reps
– 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.
SEATED LEGLESS ROPE CLIMB
– No Jump Legless Rope Climb
– Reduce Height
– 6 Strict Chin-Ups (Palms Face You) = 1 Rope
Metcon
Indy 500 (AMRAP – Rounds and Reps)
5 Strict Pull-ups
10 Alternating Single Dumbbell Power Snatches (70/50)(50/35)
15 Lateral Dumbbell Burpees
– CONDITIONING CATEGORY: Threshold
– STRICT PULL-UPS: 1-2 sets. Less than 30s.
– DUMBBELL SNATCHES: Heavy dumbbell. Switch arms every rep. Less than 45s.
– LATERAL DUMBBELL BURPEES: Less than 1:15.
– SCORE: Rounds + Reps
– Break early on the strict pull-ups. We do not want to go to failure here.
– Drive through the legs on the heavier dumbbell snatches. Steady singles will work well here.
– Smooth pace on the burpees.
STRICT PULL-UPS
– Reduce Reps
– Banded Strict Pull-Ups
– Alternating Double Dumbbell Plank Rows
DUMBBELL POWER SNATCHES
– Reduce Reps
– Reduce Load
– Kettlebell Swings
– Barbell Power Snatches
LATERAL DUMBBELL BURPEES
– Reduce Reps
– Regular Burpees