CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“If failure is not an option, neither is success.”
We fear the one who is willing to lose it all. The one who is willing to play full out with no reserves. The one who swings for the fences.
That’s a dangerous person. Dangerous enough… to accomplish something great.
We all have a comfort zone. A status quo. It’s warm, cozy, and familiar. But it’s a box, with a ceiling and walls that we can see and touch. It’s a world that cannot grow further than what it’s already grown to.
If we want to grow, we have to climb out of that world into the unknown. To face that chance that we may fall flat on our face, because we’re walking in new ground. Yet, as much as a “swing and a miss” may sting a bit, there’s something far worse. Worse than any of that is the pain of knowing that we didn’t try.
Life is so short.
There’s no time to bunt.
Let’s swing for the fences.
MOBILITY
2 Minutes on an Erg Machine
Into…
Frog Stretch: 2 Minutes
PVC Pass Throughs: 20 Total
Barbell Forearm Smash: 1 Minute Each Side
ACTIVATION
2-3 Rounds for Quality
200 Meter Row
10 Scap Pull-ups
5 Bar Kips
5 Strict Pull-ups
Weightlifting
High-Hang Clean
Take 10 minutes to build to a heavy single for the day. Not a max.
Metcon
Mirror, Mirror (Time)
For Time:
800 Meter Run
15 Squat Snatches (95/65)(75/55)
400 Meter Run
5 Rope Climbs (15′)/35 Pullups
400 Meter Run
15 Squat Snatches (95/65)(75/55)
800 Meter Run
STIMULUS
DESCRIPTION
This big chipper workout combines higher skilled weightlifting and gymnastics with simple cardio
This is intended to be a medium-long range workout
Your score is the total time to takes to complete the listed work
We expect this workout to take between 18-28 minutes to complete
SQUAT SNATCH
The barbell is designed to be on the lighter side today
This should be a weight that you are capable of cycling for 12+ reps unbroken when fresh
Within the workout, we’re looking for smaller sets, fast singles, or a combination of the two
ROPE CLIMBS
Choose a rep number or variation that allows you to clear this station in under 4 minutes
The prescribed height for both men and women is 15 feet
See further down the page for a list of “subs”
RUN
If you’re unable to run, check out the “”subs”” section for more options
STRATEGY
GENERAL
Today’s workout will center around the high skilled movements: squat snatches and rope climbs
You can adjust your running pace to support your ability to thrive on those two movements
If squat snatches and/or rope climbs are very challenging for you, the runs become way less important than maximizing your abilities inside
If you are proficient on the higher skilled movements, your running speed will matter a lot more
SQUAT SNATCHES
If these are challenging for you, quick singles will likely be the best approach
This allows you to focus more on getting into a great position than cycling touch and go sets
ROPE CLIMBS
Getting a good lock with the feet will be crucial today
With a lot of reps in a row, a good lock with the feet means less strain on the upper body
When we have to rely on the upper body to do all the work, we are forced to rest longer between reps
Upper body dominant rope climbs also make the pull of the squat snatch more