CrossFit Indian Trail – CrossFit
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:
Upper Body
1. Child’s Pose – 1:00
2. Shoulder to Floor – 1:00/side
3. Banded Lat Stretch – 1:00/side
Lower Body
1. Active Samson – 1:00
2. Knuckle Drags – 1:00
3. Spiderman Hold – 1:00/side
ACTIVATION
4 Rounds For Quality:
:30s Row
:30s Banded Pull Aparts
:30s Banded Pass Throughs
:30s Push-Up To Down Dog
MOVEMENT VIDEOS
https://www.youtube.com/watch?v=2b1CcRCMrI0
https://www.youtube.com/watch?v=X7niYF6vG7M
https://www.youtube.com/watch?v=SKvaqHjASWM
https://www.youtube.com/watch?v=FjV_V_8WVUU
https://www.youtube.com/watch?v=EyZOCt5AQ9Y
https://www.youtube.com/watch?v=CLYDhA-z9SI
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