CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Live life on purpose” – Simon Sinek
As simple as this sounds, every action we take in our lives should have a clear and defined purpose.
As an analogy, let’s use money. When we spend money, there’s a reason. Food for tonight’s dinner, a new pair of shoes, gasoline. It’s very easy to justify. We would never throw our money into the wind. Yet… we can often find ourselves doing so with our time.
Unlike money, which can cycle back around on the next paycheck, we don’t get restocked on time. Be it a morbid thought, we know our days here are limited… time is our most precious, irreplaceable resource.
As we move through our day, take an objective look at the actions we take. Like a CFO analyzing a day of business, reflect tonight on where we spent our time. Because at “years-end-summary”, when our time comes… let’s be proud about how we chose to spend those resources. We only get one chance to do so.
MOBILITY
Pike Stretch
Wrist Stretches
Puppy Pose
ACTIVATION
3 Rounds:
30 Seconds Each:
Easy-Moderate-Hard Bike
Push-up to Down Dog
Russian Kettlebell Swings (Light Weight)
Scap Pu – Strict PU – Workout Pull-ups
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Weightlifting
Clean and Jerk
On the 2:00 x 5 Sets:
1 Low Hang Power Clean
1 Push Jerk
1 Low Hang Squat Clean
1 Split Jerk
Set 1: 65% of 1RM Clean and Jerk
Set 2: 70% of 1RM Clean and Jerk
Sets 3-5: 75% of 1RM Clean and Jerk
STIMULUS
DESCRIPTION
We’ll increase our loading in the second part of Clean and Jerk Technique work
“Low Hang” is defined as just below the knee
The focus of this piece is to keep the bar close to the body in the clean as your navigate the knees
These 4 reps are designed to be completed without letting go of the bar
Rounds begin every 2 minutes [0:00-2:00-4:00-6:00-8:00]
MOVEMENT VIDEOS
Complex Demo: https://youtu.be/nZA13wz9hdQ
Metcon
Mind Eraser (AMRAP – Rounds and Reps)
AMRAP 20:
7 Power Cleans
7 Burpees
200 Meter Run
Barbell Pounds – 135/95
STIMULUS
DESCRIPTION
“Mind Eraser” is a CompTrain Benchmark workout last completed of 7.13.19
This simple triplet will build raw work capacity, as the movements are all relatively simple
Choose weights and variations that allow you to complete 8+ rounds today
This works out to a round every 2:30
POWER CLEAN
Choose a light-moderate weight on the barbell that you are able to cycle unbroken for each round
If you’re on the fence about being able to complete this unbroken, go lighter and hold on for all 7 reps
BURPEES
These are standard burpees
Chest and thighs hit the floor in the bottom
You can jump up or step up off the ground
Finish each rep at full extension with a small jump and clap overhead
RUN
The runs must be completed in full to count towards your score
STRATEGY
GENERAL
Look to challenge yourself on the inside movements and use the runs as somewhat of a “recovery”
If you can move with a purpose through the power cleans and the burpees, you’ll have about 1 minute to “catch your breath” on the 200 meter run
Go unbroken for as long as you can on the power cleans, as you’ll always be able to keep moving forward on the burpees and run
Use your first two rounds as feel out rounds to get you introduced to the workout
These should be your slowest rounds of the day, not your fastest
After your first two rounds, as the workout name suggest, erase all thoughts from your mind and settle into this rhythm
We’ll feel out a full warmup set at workout weight and speed to give you an idea of what pace might be most sustainable for you over the 20 minutes
Complete this set, rest 4-5 minutes, then start the workout
SUBS
200 METER RUN
250 Meter Row
500 Meter Bike Erg
200 Meter Ski Erg
12/9 Calorie Assault or Echo Bike
20/14 Calorie Schwinn Bike
150 Meter Trueform or Air Runner
Extra Credit
Metcon (No Measure)
Capacity Builder
5 Rounds:
AMRAP 90 Seconds:
15 GHD Sit-ups
Max Strict Handstand Push-ups
Rest 30 Seconds Between Sets
STIMULUS
DESCRIPTION
This capacity builder piece will test your ability to maintain a good body position on the wall in the strict handstand push-up under core fatigue
After completing your “buy-in” of GHD Sit-ups each round, you’ll complete max strict handstand push-ups in whatever time remains
The GHD Sit-ups will likely take around 30 seconds, giving you 1 minute for strict handstand push-ups
Record your strict handstand push-up reps each round – as your score is the sum total over the 5 sets
Rounds begin every 2 minutes [0-2-4-6-8]
STRICT HANDSTAND PUSH-UPS
With a time cap on each round, this is a great opportunity to get outside your comfort zone if you typically modify this station
See if you can go 1 level up from what you usually do here to help stretch your abilities forward
See below for “subs”
SUBS
GHD SIT-UPS
Weighted AbMat Sit-ups
Toes to Bar
STRICT HANDSTAND PUSH-UPS
Box Handstand Push-ups
Double Dumbbell Strict Press