CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

Today’s Mindset

“Adversity causes some to break. For others, it breaks records.”

Adversity can really, really hurt. Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s no warm cup of cocoa on a winter morning.

But a warm cup of cocoa doesn’t make us better. A picture perfect day doesn’t make us better. We learn when we make mistakes. When we miss, trip up, face plant, and get caught off guard. At our very basic biological level, this is how we adapt. It’s encoded in us… and it’s seriously like a secret sleeping super power.

That is, of course, if we them it our advantage. The nature of a mistake is not to tell us we suck. That we failed. That we’re not good enough. The nature of a mistake is to educate us. To give us the ammunition we need to become better. To take the challenge to earn greatness, out of something that once was not.

Adversity is not in the way to greatness.

Adversity is the way the way to greatness.

This is the championship mindset.

MOBILITY

2:00 Easy on Any Machine

…into:

Upper Body

1. PVC Pass Throughs – 1:00

2. Barbell Forearm Smash – 1:00/side

3. Front Rack Stretch on Box – 2:00

Lower Body

1. Pigeon Stretch – 1:00/side

2. Bottom Squat Hold – 2:00

3. Calf Stretch on Post – 1:00/side

ACTIVATION

8 Minutes for Quality

200m Row

50′ Walking Lunge

50′ Single DB Overhead Carry Each Arm

20 Alternating Shoulder Taps

CrossOver Symmetry Protocols:

A. CrossOver Symmetry Activation

B. Hip Halo Activation

(Videos coming soon!)

MOVEMENT VIDEOS

PVC Pass Through

https://www.youtube.com/watch?v=iLup2Kn9INM” title=”https://www.youtube.com/watch?v=iLup2Kn9INM”>https://www.youtube.com/watch?v=iLup2Kn9INM

Barbell Forearm Smash

https://www.youtube.com/watch?v=6dEM-RmBG7k” title=”https://www.youtube.com/watch?v=6dEM-RmBG7k”>https://www.youtube.com/watch?v=6dEM-RmBG7k

Front Rack Stretch on Box

https://www.youtube.com/watch?v=EZtvGgJfKkM” title=”https://www.youtube.com/watch?v=EZtvGgJfKkM”>https://www.youtube.com/watch?v=EZtvGgJfKkM

Pigeon Stretch

https://www.youtube.com/watch?v=sFvViEiegKw” title=”https://www.youtube.com/watch?v=sFvViEiegKw”>https://www.youtube.com/watch?v=sFvViEiegKw

Calf Stretch on Post

https://www.youtube.com/watch?v=KxO1TcdFynU” title=”https://www.youtube.com/watch?v=KxO1TcdFynU”>https://www.youtube.com/watch?v=KxO1TcdFynU

Single DB Overhead Carry

https://www.

Weightlifting

High-Hang Snatch

High Hang Squat Snatch

On the Minute x 10:

1 High Hang Squat Snatch

Stimulus

Set 1 – 56% of 1RM Snatch of 1RM Snatch

Set 2 – 60% of 1RM Snatch

Set 3 – 64% of 1RM Snatch

Set 4 – 68% of 1RM Snatch

Set 5 – 72% of 1RM Snatch

Set 6 – 76% of 1RM Snatch

Set 7 – 80% of 1RM Snatch

Sets 8+9+10 – 80-90% of 1RM Snatch

– With the technique primer before this part, we’re ready to approach the heavier weights.

– This build starts slightly lighter than our finishing load on the last part. In other words, we have some reps to “grease the groove”, or smooth the movement pattern.

– With one single per minute, we can build to a heavy rep for the day, taking place somewhere in those final three minutes (8-10).

– Despite working into the higher percentiles, quality of movement is our focus… and not how much is on the bar.

Metcon

So Fresh, So Clean (Time)

For Time:

20/15 Calorie Row, 10 Hang Squat Cleans

20/15 Calorie Row, 9 Hang Squat Cleans

20/15 Calorie Row, 8 Hang Squat Cleans

20/15 Calorie Row, 7 Hang Squat Cleans

20/15 Calorie Row, 6 Hang Squat Cleans

20/15 Calorie Row, 5 Hang Squat Cleans

20/15 Calorie Row, 4 Hang Squat Cleans

20/15 Calorie Row, 3 Hang Squat Cleans

20/15 Calorie Row, 2 Hang Squat Cleans

20/15 Calorie Row, 1 Hang Squat Cleans

Barbell – 155 / 105 lb or 115/85
Stimulus

– Moderate barbell today. One that we could cycle for 12+ unbroken reps when fresh.

– In the opening rounds, it’s acceptable to break the barbell once. But if we are breaking more than that, our barbell load is too heavy, and we want to modify down the load to meet the intended stimulus.

Strategy

THE BIG TAKEAWAYS

1. Recognize that the first three rounds is half of the total reps on the barbell.

2. Consistent pacing on the row will be important (it’s the vast majority of the workout).

3. Transitions count (on and off the rower 10 times).

ROWING

– The majority of the workout, duration wise.

– Consistent pacing from the onset will be highly important to find our best time, as this station that athletes tend to “relax” on.

– The workout transitions in a way from “barbell heavy” in the first few rounds (10-9-8 reps) to the opposite by the ending.. 3 rounds of rowing with 3-2-1 barbell reps.

– Knowing this, we can visualize how important it will be to *push the row* in the back half of this workout. Something we can only do if we pace accordingly in the front half.

– Transitions count here as well. Getting on and off the rower a total of (10) times in this workout is an opportunity to gain (or lose) time.

HANG SQUAT CLEANS

– Back off the rower just a touch as we approach the calorie total, allowing a smooth but aggressive transition into that first clean.

– Visualize a “lazy” transition next to an aggressive one. It can be quite a bit of time.

– On these cleans, it’s good to recognize that after we finish the “3rd round” (the 8’s), we have completed 27 our of 55 reps.

– And in those sets, it’s entirely OK to break the set (say down the middle). As soon as we get to round 6 or 5 however, we want to push for unbroken sets.

Modifications

20/15 CALORIE ROW

– 20/15 Calorie Bike Erg

– 15/10 Calorie Assault or Echo Bike

– 15/10 Ski Erg

– 200m Run

– 150m Air Runner or True Form

HANG SQUAT CLEANS

– Dual Dumbbell Hang Squat Cleans

– Odd