CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

“There is a reason between listening, and waiting for your turn to speak.” – Simon Sinek

MOBILITY

2:00 Easy on Any Machine

…into:

pvc passthroughs +rotations

overhead opener on rig with empty barbell

3 rounds of…

8 DB presses/arm

8 DB rows/arm

8-10 hollow rocks

8-10 kip swings…kipping pull ups…c2b’s

Weightlifting

Shoulder Press (5RM)

Strict Press

5-Rep Max

Stimulus

– Repeating this effort from the first week of our cycle, as we look to slightly increasing our loading from the initial test.

– Record your heaviest successful set of 5 reps.

Metcon

Chesty Puller (AMRAP – Rounds and Reps)

AMRAP 25:

30/24 Calorie Row

30 Push Jerks (135/95)(95/65)

30 Chest To Bar Pull-Ups (chin over)

30 Lateral Erg Burpees
Stimulus

– Conditioning Category: Pacer

– The weight on the bar should be something you could complete 15+ push jerks unbroken when fresh.

– If you cannot complete 10+ chest to bar unbroken when fresh, let’s reduce the reps or modify the movement.

– Score: Rounds + Reps

Strategy

THE BIG TAKEAWAYS

1. Aim for 2-4 sets on the push jerks. Keep in mind that chest to bar follow this movement and we don’t want to fry the shoulders by holding on for too big of sets.

2. Aim for 2-5 sets on the chest to bar. These will feel harder with the shoulders fatigued from the push jerks. Try to make your breaks quick here which may mean smaller sets.

3. Find a steady pace on the burpees. Stepping up from these burpees may help in keeping your breathing in check.

4. Remember that strong pulls trump fast pulls. Try to keep your stroke rate under 30 strokes per minute on the row. This will be about a 2:00 effort each round.

Modifications

30/24 CALORIE ROW

– 30/24 Cal Bike Erg

– 24/18 Cal Assault Or Echo Bike

– 24/18 Cal Air Run

– 24/18 Cal Ski

– 400m Run

PUSH JERKS

– Double Dumbbell

– Single Dumbbell

CHEST TO BAR PULL-UPS

– 15 Strict Chest To Bar Pull-Ups

– 30 Chin Over Bar Pull-Ups

– Banded Pull-Ups

LATERAL ERG BURPEES

– Lateral Barbell Burpees

– Lateral Burpees Over Dumbbell

– Burpee To Target

– Regualr Burpees