CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Well done is better than well said.” – Benjamin Franklin
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. PVC Lat Stretch – 1:00/side
2. PVC Pass Throughs – 1:00
3. PVC Around The Worlds – :30s/side
Lower Body
1. Active Spideman – 1:00
2. Frog Stretch – 1:00
3. Bottom Of Air Squat Hold – 1:00
ACTIVATION
AMRAP 10 (For Quality):
200m Easy Jog
5 Ring Rows
5 Push-Ups
5 Air Squats
MOVEMENT VIDEOS
https://www.youtube.com/watch?v=-XVfoMRyRJg
https://www.youtube.com/watch?v=2T1r_ciLQn0
https://www.youtube.com/watch?v=6TQ4_eM_HNo
https://www.youtube.com/watch?v=Vaco79moFgk
https://www.youtube.com/watch?v=_FtsS6CKby0
Metcon
Adderall (3 Rounds for reps)
Part #1 – In a 10:00 Window:
Run 1 Mile (1600 Meters)
Time Remaining, Max Power Clean and Jerks (135/95)
— Rest 3:00 —
Part #2 – In a 7:00 Window:
Run 800 Meters
Time Remaining, Max Power Snatches (115/80)
— Rest 3:00 —
Part #3 – In a 4:00 Window:
Run 400 Meters
Time Remaining, Max Thrusters (95/65)
Old benchmark prior to us doing more RX/RX+
Stimulus
DESCRIPTION
– Conditioning Category: Threshold
– “Adderall” is a CompTrain Benchmark workout that combines weightlifting and cardio
– This workout was last completed on 11.7.20
– As the time windows decrease (10-7-4), so do the run distances and weights on the barbell
– Your score for each round is total reps on the barbell
– Your final score for the workout is all three barbell rep numbers added together
– We’ll rest 3 minutes between rounds and change out weights
RUN
– If your best mile is above 8:30, reduce the distances to 1200-600-300 meters respectively
– This gives you enough time on the barbell for each round
– See “modifications” for running and barbell alternatives
BARBELL LIFTS
– Choose weights on the clean and jerks and snatches that you can complete as quick singles within the workout
– Choose a thruster weight that you can complete 21+ reps unbroken when fresh
Strategy
1ST ROUND
– The 1 mile run eats up the majority of this 10 minute window
– Push hard on the run to have a good amount of time on the barbell
– Once you’re in the door, work through quick singles until the finish
– Look to maintain a very strong pace between each rep
2ND ROUND
– The 800 meter run eats up about half the time of this 7 minute window
– Find a similar pace to what you held on the 1 mile run, as you’ll have a similar amount of time to work
– When you’re in the door, once again work through urgent singles until the finish
3RD ROUND
– While we completed singles on the first two movements, we’re working through bigger sets here, as the bar doesn’t come back down to the ground
– Run a little slower than the first two efforts to allow yourself to work through big sets on the thrusters
– Think about stringing together 2-3 bigger sets on the barbell to finish out this workout
Modifications
Ask your Coach to check the CompTrain App for specific modifications.