CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“There are risks and costs of a program of action. But those are far less than the risks and costs of inaction.” – John F. Kennedy
Change may be one of the single most paralyzing things.
Because in the lack of change… is safe. It’s comfortable.
But in that comfort, we are literally confining ourselves to a box. Closing ourselves into a world that cannot grow further than what it has already grown to.
If we want to grow, we need to face the terror of change. Face the chance that we may fail. Face the chance that we may embarrass ourselves. Face the chance that we may never be “safe” again.
And when we realize that it is ourselves, not our circumstances, holding us back… safety becomes the least safe thing we can so. The only risk now, ironically becomes playing it safe.
MOBILITY
Wrist Stretches
Barbell Ankle Stretch
Pigeon Pose
ACTIVATION
Machine Warmup
5 Minutes on Machine of Choice
3-4 Rounds
30 Single Unders
15 Scapular Pull-ups
5 Squats (Pause 5 Seconds in Bottom)
Metcon
Sand Bar (Time)
On the 5:00 x 6 Rounds:
8 Power Clean and Jerks (115/85)(95/65)
400 Meter Run
100 Meter Medball Run (30/20)(20/14)
STIMULUS
DESCRIPTION
You’ll work through the 3 listed movements for time and rest with whatever time remains in the 5-minute window
With some rest built in, we’re looking to move with a purpose when it’s time to go
Rounds begin every 5 minutes (0:00-5:00-10:00-15:00-20:00-25:00)
To ensure the right stimulus, we want these rounds to take under 4 minutes to complete
This gives you at least 1 minute of rest, which allows you to maintain a higher intensity
Record all 6 times, as your score is the slowest the 6 rounds
POWER CLEAN AND JERKS
Choose a barbell that’s on the lighter side of moderate
With this being the first movement after resting, this should be a weight that you can complete in 1-2 ‘touch and go’ sets today
You have the option to push press or push jerk the weight overhead
WRECK BAG RUN
For our final movement of each round, we’re looking to move a shorter distance with a heavy object of some kind
A Wreck Bag is prescribed, but the goal here is to simply run with an odd object for 100 meters
When considering subs or weights for this station, choose an option that takes less than 1 minute to complete
RUN
When considering subs for this station, choose an option that takes less than 2 minutes to complete
See further down the page for a full list of “subs”
STRATEGY
GENERAL
With your score being the slowest of the 6 rounds, let’s aim for consistency across the board
Ideally, we’re looking for the fastest and slowest round to stay within 5-10 seconds of each other
Move at an intelligently aggressive pace from the first round
This speed should feel like something you can maintain or slightly improve upon for the following 5 rounds
As the rounds go along, find one station to go a little faster on
This could be the same movement or a different movement each round
Finding one place to improve upon every time can help you keep your times level or even make them better
During your rest period, focus on slowing down your breathing to help you
Extra Credit
Metcon (Time)
Strict Gymnastics
10-8-6-4-2:
Strict Pull-ups
Strict Toes to Bar
Directly Into…
2-4-6-8-10:
Strict Handstand Push-ups
:15 Second L-Sit
STIMULUS
DESCRIPTION
This strict gymnastics piece works our strict upper body pull, strict upper body press, and includes two challenging midline movements
There is no score for this piece, as the focus is on quality over speed
Break these sets as needed to maintain excellent technique
If you have 10+ reps unbroken at each movement when fresh, we recommend completing this piece as written
If you’re not quite there yet, adjust the volume or choose a modification listed in the “subs” section
MOVEMENT VIDEOS
L-Sit: https://youtu.be/kDOjjpwar-s
Strict Toes to Bar: https://youtu.be/-ZRG5qQYmgs
SUBS
STRICT PULL-UPS
Reduce Reps
Banded Strict Pull-ups
Ring Rows
Inverted Rows https://youtu.be/wdadrFLlC2s
STRICT TOES TO BAR
Reduce Reps
Feet as High as Possible with Straight Legs
Toe Raises https://youtu.be/Q7T1s_CQ8TM
STRICT HANDSTAND PUSH-UPS
Reduce Reps
Box Handstand Push-ups https://youtu.be/vw-cibYJIJg
Double Dumbbell Strict Press
L-SIT
Reduce Time
L-Sit Hanging From Pull-up Bar
10 Weighted Sit-ups https://youtu.be/dqbCN9q1Owc