CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Today’s Mindset
“Give more. Give what you didn’t get. Love more. Drop the old story.”
We often hold onto the past. And we all have felt ourselves do it. Sometimes they are worn as scars, sometimes like trophies. It’s not uncommon to use past events as a chip on your shoulder. “They didn’t believe in me”. All of those are potent motivators. But they only last so long, as they are fleeting and weaker forms of ammunition.
When we “fight against” something, such as something in the past, we will only go so far. When we “fight for” something, it’s different. It’s purpose and meaning go beyond our singular life, transcending to something far bigger. This is where you can move mountains.
Do you hold onto something from the past? Can we reframe the mental dialogue?
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Front Rack Stretch on Box – 2:00
2. Banded Shoulder Distraction – 1:00/side
3. Kettlebell Pec Smash – 1:00/side
Lower Body
1. Bottom Squat Hold – 2:00
2. Banded Hamsting Distraction – 1:00/side
3. Kettlebell Ankle Dorsiflection
ACTIVATION
4 Rounds for Quality
10 Alternating Cossack Squats
50′ Dumbbell Death March
15 Banded Pull Aparts
10 Calorie Row
CrossOver Symmetry Protocols:
A. CrossOver Symmetry Activation
B. Hip Halo Activation
(Videos coming soon!)
MOVEMENT VIDEOS
Front Rack Stretch on Box
https://www.youtube.com/watch?v=EZtvGgJfKkM
Banded Shoulder Distraction
https://www.youtube.com/watch?v=M0yqrhgwFfw
Kettlebell Pec Smash
https://www.youtube.com/watch?v=W0ioKO0dDgw
Banded Hamstring Distraction
https://www.youtube.com/watch?v=r7Zq9n3knZc
Dumbbell Death March
https://www.youtube.com/watch?v=mRq1owHCEEE
Cossack Squat
https://www.youtube.com/watch?v=N3BdgsE8agA
Weightlifting
Metcon (Weight)
Stamina Squats
On the Minute x 8 (4 Rounds):
Min 1 – 5 Front Squats
Min 2 – 10 Back Squats
Stimulus
Single barbell, loaded throughout at 50% of our 1RM Front Squat.
of 1RM Front Squat
– Week 1 of 5 of this squat progression.
– Week after week, we’ll reduce the reps-per-set, *while* increasing the total rounds.
– Purpose here is to build strength and risilience in our ability to cycle through higher volume squats… a very common demand in competition, no less the Open.
– To be clear, the barbell is loaded with a SINGLE weight for all squats, with your individualized percentage above.
Modifications
FRONT SQUAT
– Dual Dumbbell Front Squat
– Goblet Squat
– Sandbag Squat
– Odd Object Squat
BACK SQUAT
– Weighted Alt. Reverse Lunge
Metcon
Chasing Waterfalls (Time)
4 Rounds:
30/24 Cal Row
30 Wall Balls (20 / 14 lb)
30 Alternating Dumbbell Power Snatches (50 / 35 lb)
Stimulus
– Mid-to-long range time domain (~20:00), where our aim is consistency across the four rounds.
– The loads on both the wallball and dumbbell snatch are on the lighter side so that we can complete the first round unbroken (and easily) if we went for it.
Strategy
THE BIG TAKEAWAYS:
1. Push for large sets on the wallballs and snatches.
2. The row is the “pacer” of the triplet.
WALLBALLS AND SNATCHES
– An overarching theme for today’s effort is to minimize the amount of time *not* working.
– The place we would find ourselves at a dead-stop would be here… breaks on the wallballs and breaks on the snatches.
– When we pace the row accordingly, we can push for larger sets on these movements, minimizing those seconds.
– A single break on each is appropriate, with this naturally coming down to individual capacity.
ROW
– Our gameplan on the wallballs and snatches helps determine our pacing here on the row.
– This is the “pacer” of the workout, where we are purposefully holding back a bit here so that we can push the other two movements.
– Seconds in transition absolutely matter here, as the movement into and out of the rower is an easy handful of seconds we can gain (or lose) with minimal effort.
Modifications
30/24 CALORIE ROW
– 30/24 Calorie Bike Erg
– 22/15 Calorie Ski Erg
– 22/15 Calorie Assault or Echo Bike
– 300m Run
– 250m Air Runner or True Form Run
30 WALLBALLS
– 50 Jumping Air Squats
– 30 Barbell Thrusters (65 / 45 lb)
– 30 Dual Dumbbell Thrusters (25 / 15 lb)
30 ALTERNATING DUMBBELL POWER SNATCHES
– 30 Hang Kettlebell Snatches (15/side)
– 30 Odd Object Ground to Overhead
– 30 Barbell Power Snatches (65 / 45 lb)