CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Today’s Mindset
“75% Emotional, 25% Physical”
It’s said that the hardest part about anything is starting. And that once we just take that first step, the successive action seems to just fall into place. And there’s absolutely merit to that… an object in motion tends to stay in motion (Newton).
But beyond the surface we want to recognize the truth about us as human beings… that we are emotional creatures. And that our ultimate success is less dependant on the physical actions we take, and more on the emotional backings behind them.
We can conceptualize “successful action” in this way: 25% of it is the physical side. The actual hands in the dirt, grunt work. This stuff matters, of course. But these specific and granular “whats” only account to a quarter of the recipe.
75% of it is the emotional side. The story that plays between our ears as we’re underway. We’re going to hit bumps in the road, and how we internalize obstacles determines our path forward more than anything else. How do we respond when it’s a “bad day?”, and we’re missing every single snatch attempt?
When we think about it that way, successful action isn’t just about what we’re doing, and far more about how we’re doing it. Despite the battle being in our hands, it’s won in our mind.
MOBILITY
2 Minutes on an Erg Machine
… into:
1. Banded Tricep Stretch: 2 Minutes Each Side
2. Banded Hamstring Pull-Downs: 1 Minute Each Side
3.Butterfly Stretch – 2 Minute Hold
ACTIVATION
9 Mins. for Quality
5 Inchworms to Push-up
5 Air Squats (3 Second Pause at the bottom)
10 PVC Pass Throughs
200m Run
MOVEMENT VIDEOS
Banded Tricep Stretch
https://www.youtube.com/watch?v=w0T-hTMRp80
Banded Hamstring Stretch
https://www.youtube.com/watch?v=PzAKnSyF8gA
Butterfly Stretch
https://www.youtube.com/watch?v=uMHTM3IX2HU
Metcon
War Hammer (Time)
For time:
800m Run
21 Burpee Box Jump Overs (24″/20″)
800m Run
21 Power Clean and Jerks (155 / 105 lb)(115 / 85 lb)
800m Run
21 Burpee Box Jump Overs (24″/20″)
800m Run
Stimulus
DESCRIPTION
– This long chipper has a little bit of everything with cardio, gymnastics and weightlifting.
– We expect this workout to take between 20-30 minutes to complete.
BURPEE BOX JUMP OVER
– We want to face the box when performing these reps.
– A two foot takeoff would be required for RX.
– Athletes can step down to the other side of the box if they wish.
POWER CLEAN AND JERKS
– This is a weight that is best done in quick singles.
– If we can’t complete these reps with less than 5 seconds of rest in between, we may want to consider lowering the weight.
Strategy
GENERAL
– The large majority of this workout will be spent on the run.
– If we push too hard on the burpee box jump overs and the power cleans our runs can turn into shuffles.
– It is best to find steady paces that don’t elevate our breathing too much on those other two movements so that we can lean into the run a little more.
POWER CLEAN AND JERKS
– Quick singles will be our plan of attack here.
– The quick singles allows us to make steady progress without the risk of red lining.
– We want to keep our rest times in between reps to :03s or less if possible.
BURPEE BOX JUMP OVERS
– 21 Reps is just enough to not be too many.
– We want to think in our head in smaller sets to chip away.
– If we can find a good rhythm we can get these reps done between 1:30 – 2:30.
Modifications
800 METER RUN
– 1,000m Row
– 2,000m Bike
– 800m Ski Erg
– 600m Assault Runner
21 BURPEE BOX JUMP OVER
– 35 Standard Burpees
– 21 Bar Facing Burpees
21 POWER CLEAN AND JERKS
– 21 Dual Dumbbell Clean and Jerks
– 40 Alt. Dumbbell Hang Clean and Jerks
– 40 Odd Object Ground to Overhead