CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

“If you aim at nothing, don’t worry…we’ll hit it.”

MOBILITY

2:00 Easy on Any Machine

…into:

Upper Body

1. Laying Front Rack Stretch – 1:00

2. Banded Tricep Extension – 1:00/Side

3. Elbow Rotations – :30

Lower Body

1. Banded Hamstring Stretch – :30s/Side

2. Couch Stretch – 1:00/Side

3. Pigeon Pose – 1:00/Side

ACTIVATION

3-4 Rounds For Quality:

100m Run

10 Air Squats

5 Deadlifts (Empty Barbell)

5 Muscle Cleans (Empty Barbell)

5 Front Squats (Empty Barbell)

5 Strict Presses (Empty Barbell)

MOVEMENT VIDEOS

https://www.youtube.com/watch?v=Fd4rzAi_e_o

https://www.youtube.com/watch?v=wG-yvIREJfc

https://www.youtube.com/watch?v=qVt4dC7FV3s

https://www.youtube.com/watch?v=ONNfENO9A9U

https://www.youtube.com/watch?v=STEDuqJ-UR4

https://www.youtube.com/watch?v=STEDuqJ-UR4

Metcon

Rattlesnake (Time)

For Time:

15 Squat Cleans, 200 Meter Run

12 Squat Cleans, 200 Meter Run

9 Squat Cleans, 200 Meter Run

6 Squat Cleans, 200 Meter Run

6 Push Jerks, 200 Meter Run

9 Push Jerks, 200 Meter Run

12 Push Jerks, 200 Meter Run

15 Push Jerks, 200 Meter Run

Barbell: (115/85)(95/65)
Stimulus

– Conditioning Category: Threshold

– Let’s choose a barbell weight where we can keep steady singles on the cleans and potentially reach to complete the push jerks unbroken or in 2 sets at most.

– The runs should take less the 1:15 to complete.

– Score: Time

Strategy

THE BIG TAKEAWAYS

1. With 1 mile worth of 200m runs, we can’t afford to casually approach these runs. We need to find a moderate pace here and hold it throughout.

2. The squat cleans can be our downfall if we aren’t careful. If we are going for singles or some touch and go reps, any breaks can only last as long as it takes the bar to settle on the floor.

3. Attack the push jerks. Hold on for big sets here and reach for unbroken sets if possible.

Modifications

SQUAT CLEAN

– Front Squat

– Sub Dumbbells

PUSH JERK

– Sub Dumbbells

200 METER RUN

– 150m Air Runner

– 250m/200m Row

– 200m Ski

– 500m/400m Bike