CrossFit Indian Trail – CrossFit
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