CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

Today’s Mindset

“To succeed in life, you need three things: a wishbone, a backbone and a funnybone.” – Reba McEntire

An analogy to take into our day:

To have a “wishbone”: Nothing is too great of a task. Nothing is out of reach. Faith (or doubt) are both self-fulling prophecies.

To have a “backbone”: The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better.

To have a “funnybone”: We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride.

MOBILITY

2:00 Easy on Any Machine

…into:

Upper Body

1. Box Front Rack Stretch – 2:00

2. Banded Shoulder Distraction – 1:00/side

3. Sleeper Stretch – 1:00/side

Lower Body

1. Bottom Squat Hold – 2:00

2. Pigeon Stretch – 1:00/side

3. Frog Stretch – 1:00

ACTIVATION

8 Minutes for Quality

10 Alternating Cossack Squats

10 Dumbbell Cuban Press

3 Scap Pull-ups + 3 Strict Pull-ups + 3 Kipping Pull-ups

100m Row

MOVEMENT VIDEOS

Front Rack Stretch on Box

https://www.youtube.com/watch?v=EZtvGgJfKkM

Banded Shoulder Distraction

https://www.youtube.com/watch?v=M0yqrhgwFfw

Pigeon Stretch

https://www.youtube.com/watch?v=sFvViEiegKw

Frog Stretch

https://www.youtube.com/watch?v=krPrkio2uXs

Weightlifting

Metcon (Weight)

Stamina Squats

On the Minute x 10 (5 Rounds):

Min 1 – 4 Front Squats

Min 2 – 8 Back Squats
Stimulus

Single barbell, loaded throughout at 57% of our 1RM Front Squat. (of 1RM Front Squat)

– Week 2 of 5 of this squat progression.

– Compared to last week, we are reducing 1 Front Squat and 2 Back Squats per set, while increasing total load by 7%.

– This trend will continue… dropping reps, while upping percentage.

Modifications

FRONT SQUAT

– Weighted Box Step-Up

BACK SQUAT

– Weighted Reverse Lunge

Metcon

No Air (Time)

42 Pull-Ups

21 Power Snatches

30 C2B Pull-Ups/Pull-Ups

15 Overhead Squats

18 Bar MU/C2B Pull-Ups

9 Squat Snatches

Barbell – 115/85lb | 95/65lb
Stimulus

– Pull/Pull combination will challenge our stamina pacing.

– Moderate load on the barbell… one that we could cycle for 10+ unbroken squat snatches, when fresh.

Strategy

THE BIG TAKEAWAYS

1. With 135 total reps in the workout and almost half (63) in the first two movements, let’s approach the start of the workout with a steady pace but careful not to go out too hot.

2. Steady singles on the barbell is likely the best option here on the snatches.

3. We want to have a plan for how we are breaking our gymnastics movements hanging from the bar.

PULL-UPS

– Here are a few ways we could approach the pull-ups with planned breaks to save our grip.

1 Set: 42 Reps

2 Sets: 25-17

3 Sets: 15-15-10

4 Sets: 12-10-10-10

5 Sets: 10-8-8-8-8

6 Sets: 7’s

CHEST TO BAR PULL-UPS

– Here are a few ways we could approach the chest to bar pull-ups with planned breaks to save our grip.

1 Set: 30

2 Sets: 15-15 or 20-10

3 Sets: 10’s or 12-10-8

4 Sets: 8-8-8-6

5 Sets: 6’s

6 Sets: 5’s

BAR MUSCLE-UPS

– Here are a few ways we could approach the bar muscle-ups with planned breaks to save our grip.

1 Set: 18

2 Sets: 10-8

3 Sets: 6’s

4 Sets: 5-5-4-4

5 Sets: 4-4-4-3-3

Modifications

POWER SNATCHES

– 2x Reps Alt. Dumbbell Power Snatch

– Power Cleans

– Odd Object Ground to Overhead

OVERHEAD SQUATS

– Front Squats

– Front Rack Alt. Lunges

– 2x Reps Goblet Squats

– Odd Object Squats

SQUAT SNATCHES

– Power Snatch

– 2x Reps Alt. DB Squat Snatches

– Squat Cleans

– Overhead Squats

PULL-UPS

– Banded Strict Pull-ups

– 1.5x Reps Ring Rows

– Dual DB Bent Over Row

CHEST TO BAR PULL-UPS

– Banded Strict Chest to Bar Pull-ups

– 1.5x Reps Feet Elevated Ring Rows

– Dual DB Bent Over Row

BAR MUSCLE-UPS

– Jumping Bar Muscle-Ups

– Banded Bar Muscle-ups

– Burpee Pull-ups

– Renegade Rows