CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“If you aim at nothing, don’t worry…we’ll hit it.”
FOAM ROLL & ACTIVATION
Foam Roll (~5:00)
Crossover Symmetry Shoulder Protocol (~5:00)
Crossover Symmetry Hip Halo Protocol (~5:00)
MOBILITY
1. Banded Lat Stretch – 1:00/Side
2. Banded Tricep Stretch – 1:00/Side
3. Banded Pass Throughs – 1:00/Side
4. Frog Stretch – 1:00
5. Ankle Stretch – 1:00
GENERAL WARM-UP
2 Rounds:
10 Air Squats
5 Push-Ups
10 Scap Retractions
2 Rounds:
10 Wallballs
3-5 Strict Pull-Ups
MOBILITY VIDEOS
https://www.youtube.com/watch?v=SKvaqHjASWM
https://www.youtube.com/watch?v=wG-yvIREJfc
https://www.youtube.com/watch?v=k3dUSlXxYKo
https://www.youtube.com/watch?v=_FtsS6CKby0
https://www.youtube.com/watch?v=x2MZuv-vHJI
Weightlifting
Back Squat
Back Squat
3 Sets:
4 Back Squats @ 80%
Stimulus
– All sets will come from a rack.
– Rest as needed between sets.
– Score: Weight used across all 3 sets.
Metcon
Francine (Time)
10 Rounds For Time:
3 Thrusters (135/95)(95/65)
3 Bar Muscle-ups (6 Chest to Bar)
Stimulus
– Conditioning Category: Threshold
– The thrusters should be completed in challenging unbroken sets of 3 each round. These should take 30s or less.
– The bar muscle-ups can be strung together or completed in quick singles. These should take 30s or less.
– Each round should take 1:00 or less.
– Score: Time
Strategy
– Even though the bar is on the heavier side, we want to hold on for unbroken sets of thrusters.
– We can aim to string the bar muscle-ups together or perform quick singles. We want to chose the strategy that allows us to keep moving without too much standing around.
Modifications
THRUSTERS
– Reduce Load
– Reduce Reps
– Sub Dumbbell(s)
BAR MUSCLE-UPS
– Reduce Reps
– Banded Bar Muscle-Ups
– 6 Chest To Bar Pull-Ups
– 3 Double Dumbbell Devil Presses