CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“All you need are these: certainty of judgement in the present moment, action for the common good in the present moment, and an attitude of gratitude in the present moment for anything that comes your way.” – Marcus Aurelius
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Barbell Forearm Smash – 1:00/side
2. Banded Pass Throughs – 1:00
3. Banded Tricep Stretch – 1:00/side
Lower Body
1. Active Samson – 1:00
2. Active Twisted Cross – 1:00
3. Butter Fly Stretch – 1:00
ACTIVATION
7 Minutes for Quality:
100m Run
10 Body Weight Good Mornings
8 Cossack Squats
8 Straight Leg Sit-Ups
6 Push-Ups
BARBELL WARM-UP
5 Good Mornings
5 Elbow Rotations
5 Strict Presses
5 RDL’s
5 Hang Power Cleans
MOVEMENT VIDEOS
https://www.youtube.com/watch?v=6dEM-RmBG7k
https://www.youtube.com/watch?v=9yTcC5vMneo
https://www.youtube.com/watch?v=w0T-hTMRp80
https://www.youtube.com/watch?v=jGVMgxjPORo
https://www.youtube.com/watch?v=ot1uqBS2v-Q
https://www.youtube.com/watch?v=mdYNs0nV5-8
Weightlifting
Shoulder Press (4-2-4-2-4-2)
Stimulus
All percentages based on 5RM Strict Press:
4 Reps @ 83%
2 Reps @ 100%
4 Reps @ 83%
2 Reps @ 105%
4 Reps @ 83%
2 Reps @ 110%
Rest as needed between sets.
Metcon
Everything in Moderation (AMRAP – Rounds and Reps)
AMRAP 20:
200m Run
7 Deadlifts (225/155)(185/125)
7/5 Calorie Assault Bike
Stimulus
– Conditioning Category: Threshold
– The weight on the bar should be a moderate weight. It should be something you could complete 15+ deadlifts unbroken when fresh.
– The 200m run should take 1:00 or less.
– The bike should take less than 1:00.
– With such fast stations, pacing in this workout will be key. We are likely nearing 10 rounds in this workout.
– Score: Rounds+Reps
Strategy
THE BIG TAKEAWAYS
1. Let’s make the main focus to go unbroken on the barbell each round.
2. Let’s pace the run and bike based on what will allow us to hold onto the barbell.
3. We’ll time a full round in our warm-up to give us an idea as to how many rounds we can aim for in the workout.
Modifications
200M RUN
– 200m Row
– 400m Bike (Any)
– 150m Ski
– 150m Air Run
DEADLIFTS
– Double Dumbbell
– Double Kettlebell
7/5 CALORIE ASSAULT BIKE
– 7/5 Cal Air Run
– 7/5 Cal Ski
– 7/5 Cal Echo Bike
– 10/7 Cal Bike Erg
– 10/7 Cal Row
– 100m Run