CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“What you resist, persists”
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 Each Direction
Lower Body
1. Butterfly Stretch – 1:00
2. Calf Stretch On Post – :30s/Side
3. Frog Stretch – 1:00/Side
ACTIVATION
3-5 Rounds:
1:00 Easy Bike
:30s Single Unders
:15s Frog Hops
:15s Rest
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=iucVfjZRzBM
https://www.youtube.com/watch?v=oTe0QhMU6zA
https://www.youtube.com/watch?v=_FtsS6CKby0
https://www.youtube.com/watch?v=h469YBnwSVE
Gymnastics
Metcon (AMRAP – Reps)
Ring Muscle-ups
[PART A]
1 Set:
Max Unbroken Ring Muscle-ups
[PART B]
3 Sets:
30% Max Ring Muscle-ups
Rest 1:00-2:00 Between Sets
Score is max reps on Part A
Stimulus
– Getting a baseline number of unbroken muscle-ups followed by some shorter percentage work sets
– Enter reps completed for all 4 sets, as your score will be the sum total of these 4 numbers
– If you have under 6 unbroken muscle-ups, use this as an opportunity to simply practice the movement for 10-15 minutes or substitute bar muscle-ups/chest to bar pull-ups
Modifications
RING MUSCLE-UPS
– Bar Muscle-ups
– Chest to Bar Pull-ups
Metcon
The Phantom (6 Rounds for reps)
6 Rounds:
1 Minute Max Echo Bike Calories
1 Minute Max Bar-Facing Burpees
1 Minute Max Double Unders
1 Minute Rest
Stimulus
– Conditioning Category: Threshold
– 3 minutes on and 1 minute off for 6 rounds today
– Keep a running count of your rep total for each round
– Your score will be the sum total of these 6 numbers
– While there is no other barbell movement in the workout, we’re doing bar-facing burpees to help standardize the movement
Strategy
THE BIG TAKEAWAYS
1. Let’s look to stay fairly consistent across the board today. We often score workouts like this as our lowest round, but today we’re going with sum total. Despite this scoring method, look to keep each movement within a couple reps of each other from round to round.
2. A rep on the rope is a lot easier to get than a rep on the other two stations. While we don’t want to “game” this workout too much, see if you can empty the tank on the double unders to finish each round. This is especially helpful with 1 minute of rest to follow this station.
Modifications
ECHO BIKE
– Any Machine
DOUBLE UNDERS
– Single Unders
BAR-FACING BURPEES
– Regular Burpees
– Bar Lateral Burpees