CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
FOAM ROLL (5:00-10:00)
Target Any Sore Areas
MOBILITY (5:00-10:00)
1. Banded Lat Stretch – 1:00/Side
2. Banded Crossbody Stretch – 1:00/Side
3. Banded Tricep Stretch – 1:00/Side
4. Banded Hip Flexor Stretch – 1:00/Side
5. Banded Hamstring Distraction – 1:00/Side
ACTIVATION (6:00)
4 Rounds:
20s Banded Pull-Aparts
10s Banded Pull-Apart Hold
Into…
4 Rounds:
20s Hollow Hold
10s Rest
Into…
4 Rounds:
20s Glute Bridges
10s Rest
OPTIONAL GENERAL WARM-UP (9:00)
EMOM x 9 (3 Rounds):
Min 1: Any Machine
Min 2: 5 Hanging Scap Retractions + 5 Kip Swings + 1-5 Strict Pull-Ups
Min 3: 5-10 Good Mornings + 5-10 Double Elbow Rotations (Empty Barbell)
MOBILITY VIDEOS
https://www.youtube.com/watch?v=SKvaqHjASWM
https://www.youtube.com/watch?v=UKYJg0fdfxM
https://www.youtube.com/watch?v=wG-yvIREJfc
https://www.youtube.com/watch?v=YVGpcXfpj_M
https://www.youtube.com/watch?v=ejagLLPyKw0
Weightlifting
Clean and Jerk (Build To A Heavy Single)
– Rest as needed between attempts.
– While we want to build to a heavy, we should not sacrifice our form for a couple extra pounds or kilos on our snatch.
– This can be squat or power cleans and split or push jerks.
– Score: Heaviest successful lift. Update PR’s when finished if needed.
Metcon
Addition By Subtraction (3 Rounds for distance)
AMRAP 10:
10 Bar Muscle-ups (20 Chest to Bar)
30 Hang Power Cleans (155/105)(115/80)
Max Meter Row
Rest 3 Minutes
AMRAP 7:
10 Bar Muscle-ups (20 Chest to Bar)
20 Hang Power Cleans (155/105)(115/80)
Max Meter Row
Rest 3 Minutes
AMRAP 4:
10 Bar Muscle-ups (20 Chest to Bar)
10 Hang Power Cleans (155/105)(115/80)
Max Meter Row
– CONDITIONING CATEGORY: Threshold
– BAR MUSCLE-UPS: 1-3 Sets. Less than 2:00.
– HANG POWER CLEANS: 5 sets or less in the first AMRAP, 4 sets or less in the second AMRAP, 3 sets or less in the final AMRAP. Less than 30s per 10 power cleans.
– FLOW: Each AMRAP will begin with 10 bar muscle-ups and either 30, 20, or 10 hang power cleans. When you complete your last hang power clean, you’ll use the remaining time to accumulate as many rowing meters as possible.
– SCORE: Enter accumulated meters for each AMRAP. The sum total of all 3 rounds will be your overall score.
– Break up the bar muscle-ups early and often to save the grip. We want to avoid pauses on the bar which cause us to spend more time under tension. Better to break than pause for too long.
– Go for big sets on the hang power cleans. Try to release the grip slightly when the bar is caught on the shoulder and regrip the hook grip on the way back down to the hang. Same as the bar muscle-ups, try to avoid pauses. Better to break than pause.
– You’ll have a good bit of time to row each AMRAP. Aim to increase your speed every 100m. This will help you gauge your speed to be sure that you can finish each AMRAP strong.
BAR MUSCLE-UPS
– Reduce Reps
– Banded Bar Muscle-Ups
– 2:00 Cap
– 20 Chest To Bar Pull-Ups
– 10 Strict Chest To Bar Pull-Ups
– 20 Alternating Double Dumbbell Plank Rows
HANG POWER CLEANS
– Reduce Reps
– Reduce Load
– Double Dumbbell Hang Power Cleans
MAX METER ROW
– Max Meters On Any Machine