CrossFit Indian Trail – CrossFit
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