CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“What you resist, persists.”
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Front Rack Stretch on Box – 1:00
2. Banded Shoulder Distraction – 1:00/side
3. Wall Pec Stretch – 1:00/side
Lower Body
1. Banded Hamstring Distraction – 1:00/side
2. Down Dog – 1:00
3. Calf Stretch on Post – 1:00/side
ACTIVATION
5 Rounds:
50′ Single Dumbbell Overhead Carry Each Arm
5 Inchworm to Push-Ups
10 Straight Legged Sit-Ups
1:00 Any Machine
MOVEMENT VIDEOS
https://www.youtube.com/watch?v=EZtvGgJfKkM
https://www.youtube.com/watch?v=M0yqrhgwFfw
https://www.youtube.com/watch?v=_Fo1Jva3
tGc
https://www.youtube.com/watch?v=KxO1TcdFynU
https://www.youtube.com/watch?v=r7Zq9n3knZc
Metcon
Mindreader (AMRAP – Rounds and Reps)
Ascending Ladder for 20:00:
100m Bike, 1 Power Clean, 1 Lateral Barbell Burpee
200m Bike, 2 Power Cleans, 2 Lateral Barbell Burpees
300m Bike, 3 Power Cleans, 3 Lateral Barbell Burpees
Continue to add 100m and 1 rep per movement each round until the time cap is reached.
Power Clean – (115/85)(95/65)
Stimulus
– Conditioning Category: Pacer
– Moderately light barbell. One that we could cycle for 21+ reps unbroken when fresh.
– Score: Rounds + Reps. If you finish the round of 10’s and get 50m on the bike, your score would be 10+50.
Strategy
THE BIG TAKEAWAYS
1. Let’s aim to use the bike as the “recovery” station in this workout.
2. Let’s see if we can push the pace on the barbell and burpees knowing that the bike will be there to catch our breath.
3. A faster bike will slow us down on the barbell and the burpees as well as only save us a few seconds so our effort is best spent on our other two movements
Modifications
100 METER BIKE ERG
– 100m Assualt or Echo Bike
– 50m Row
– 50m Run
– 40m Ski Erg
POWER CLEAN
– Sub Double Dumbbells
– Sub Sandbag
BURPEE BAR MUSCLE-UPS
– Burpee Ring Muscle-Ups
– Burpee Pull-Ups
– Burpee Box Jump Overs