CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“If you aren’t going all the way, why go at all?” – Joe Namath
The most powerful force in the world is our full commitment. The “man-on-fire” mentality. Unyielding to any circumstance. A lack of commitment is the opposite. It’s one of the most dangerous things we can live with.
If we are going to fall flat on our face in something… then we are going to fall flat on our face. All too often we can’t control that outcome. If the ocean water is cold, whether we go in slow or fast, it’s not going to matter. It’s going to be really freaking cold. So we have two options.
Let’s burn it into our mind, that no matter what, we sprint into the water. That our standard is full commitment, in everything we do. We don’t just flirt with the idea of doing something. We go all in.
When we go to work, we show up to put in a championship performance.
When we have family over for dinner, we show up to put in a championship performance.
When we go to the gym to train ourselves, we show up to put in a championship performance.
MOBILITY
2 Minutes on an Erg Machine
then…
Childs Pose on Box: 2 Minutes
Couch Stretch: 1 Minute Each Side
Up Dog: 1 Minute
ACTIVATION
3 Rounds for Quality
10 Snatch Grip Push Press
20 ft. Overhead Walking Lunge
15 Banded Pull Aparts
Weightlifting
Clean and Jerk
Clean and Jerk Stamina [Week 1 of 3]
On the Minute x 5:
5 Touch-and-Go Power Clean and Jerks
[Recommended Starting/Outlook Weights]:
Week 1: 50% of 1RM Clean and Jerk
Week 2: 55% of 1RM Clean and Jerk
Week 3: 57-62% of 1RM Clean and Jerk
STIMULUS
DESCRIPTION
The final clean and jerk piece for the day will work stamina in barbell cycling
Complete 5 unbroken reps at the top of each minute [0-1-2-3-4] and rest with whatever time remains
You can power clean or squat clean and push jerk or split jerk
Today marks week 1 of 3 in this progression
We recommend starting around 50% of your 1RM Clean and Jerk
We’ll look to gradually build over the coming weeks
Use the same weight for all 5 sets
Metcon
Imaginary Friends (Individual Version) (Time)
On the 5:00 x 5 Rounds:
7 Power Snatches (95/65)(75/55)
20′ Overhead Walking Lunge (95/65)(75/55)
9/7 Calorie Assault Bike
20′ Overhead Walking Lunge (95/65)(75/55)
7 Power Snatches (95/65)(75/55)
STIMULUS
DESCRIPTION
This fast paced interval conditioning piece uses a lighter barbell and bike for 5 shorter stations
There are 5 total rounds that start every 5 minutes [0-5-10-15-20]
After completing the 5 stations, you’ll rest with whatever time remains in the window unil the next round
Record your times for each of the 5 rounds
Your final score will be the slowest of the 5 rounds
Each round should take 3 minutes or less to complete, giving you at least 2 minutes to recover
POWER SNATCHES
Choose a lighter weight that allows you to ideally complete each set of 7 in 1-2 sets
OVERHEAD WALKINGE LUNGE
The weight you use here is ideally the same as the power snatches
This should be a load that allows for unbroken sets of 20 feet
The back knee should make contact with the floor on each rep
The lower body should reach full extension between steps
STRATEGY
While we want to move quickly today, we also want to keep our scores consistent
With the score being the slowest of the 5 rounds, it’s important to find the right speed from the beginning
The second warmup set in “”Movement Prep”” is designed to be completed at your estimated workout speed
It’s about 1/2 a full round and will give you a good idea of what speed to hold for the first round
Rounds will likely take around 2-3 minutes to complete, which means you’ll have around 2-3 minutes to recover
If there is one place to break on the barbell, it’s after the second set of 20′ lunges
This allows you to reset the hands and go for a big set of power snatches to finish out the round
SUBS
ASSAULT BIKE
Equal Calorie Echo Bike
12/9 Calorie Bike Erg
15/12 Calorie Row
12/9 Calorie Ski Erg
100 Meter Run (Machine or Outside)