CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin
The musician doesn’t learn by listening. The musician learns by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.
In Edgar Dale’s “Cone of Learning”, we learn:
10% of what we read.
20% of what we hear.
30% of what we see.
50% of what we hear and see.
70% of what we say and write.
90% of what we actually participate in.
Information without application, is knowledge.
Information with application, is wisdom.
Mobility
Shoulder to Floor
Seal Pose
Down Dog
ACTIVATION
Run Warmup
1 Round:
2 Minutes Easy
1 Minute Moderate
:30 Seconds Hard
2 Rounds
:20 Second Hollow Rocks
15 Banded Pull Aparts
10 DB Strict Press (Alternating)
5 Push-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: 69% of 1RM Clean and Jerk
Set 2: 74% of 1RM Clean and Jerk
Sets 3-5: 79% of 1RM Clean and Jerk
STIMULUS
DESCRIPTION
This piece is also a repeat, as we climb 2% over last week
The focus here 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
“”Low Hang”” is defined as just below the knee
Rounds begin every 2 minutes [0:00-2:00-4:00-6:00-8:00]
MOVEMENT VIDEOS
Complex Demo: https://youtu.be/nZA13wz9hdQ
Metcon
Cement Mixer (Time)
Every 3:00 for 7 Sets:
400 Meter Run
12 Toes to Bar
STIMULUS
DESCRIPTION
“”Cement Mixer”” is a CompTrain Benchmark workout last completed on 5.11.19
This all bodyweight interval workout is designed to be a strong, yet sustainable effort
Every 3 minutes, you’ll complete a 400 meter run and 12 toes to bar, then rest with whatever time remains in the window
Work times will range between 1:30-2:20
This gives you 0:40-1:30 of rest between sets
To make sure you have enough recovery time, cap each round at 2:20
Rounds begin on the [0-3-6-9-12-15-18]
Record the time it takes to complete each round
Your score will be the slowest time of the 7 efforts
TOES TO BAR
This workout is a great opportunity to get outside your comfort zone on toes to bar
With rest built in, we’re looking to hold on for large, ideally unbroken sets
If unbroken sets of 12 will be a challenge, reduce the reps to an appropriate number for you that allows for unbroken sets
Consider the following options based on where you are with toes to bar:
21+ Reps Unbroken: 12 Toes to Bar Per Round
15+ Reps Unbroken: 8 Toes to Bar Per Round
12+ Reps Unbroken: 6 Toes to Bar Per Round
Under 12 Reps Unbroken: Choose Variation From “”Subs””
STRATEGY
TOES TO BAR
With rest built into each round, the first priority is to push for unbroken sets of toes to bar
The midline has all the remaining time after the 12th rep plus the time it takes to complete the 400’s to “”rest”” from folding in half
If toes to bar are very challenging for you, and you see yourself breaking at some point during the 7 rounds, take 1 quick break from the beginning
Taking this quick break from the beginning is better, as it allows you to keep your scores more consistent across the board
RUN
Most of the time in the workout is spent running
Sustainable intensity is the key to this station
In the first 2-3 rounds, it’s easier to hold a strong pace through these 400’s
Rounds 4-7 is where the wheels tend to fall off in this benchmark