CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“You are what you do, not what you say you’ll do”. – C.G. Jung
With the advent of the social media and reddit forums, talk is cheap. Sitting in the comfort of a chair, at home, many will talk. Few however, will actually do.
Spending our breath on words is wasted effort, and is always better spent on action. The only measurable difference between the armchair quarterback, and the actual quarterback.
I can’t hear what you’re saying, because your actions speak so loudly.
MOBILITY
Samson Stretch: 1 Minute Each Side
Video
Barbell Thoracic Opener: 2 Minutes
Video
Child’s Pose on Box: 2 Minutes
Video
ACTIVATION
EMOM 12:
Minute 1: 15/12 Calorie Row
Minute 2: 10 Cossack Squats (Alternating)
Minute 3: 20 Step Back Lunges
Minute 4: 5 Push-ups + 10 Air Squats
Metcon
Huggies (Time)
For Time:
800 Meter Run
15-12-9:
Front Squats (95/65)
Chest to Bar Pull-ups
800 Meter Run
15-12-9:
Thrusters (95/65)
Pull-ups
800 Meter Run
STIMULUS
DESCRIPTION
Two 15-12-9 couplets are surrounded on all sides by 800 meter runs in today’s main conditioning piece
This balanced workout of running, gymnastics, and weightlifting is designed to be on the longer side
The inteded time range for this piece is between 16-24 minutes
We’ve purposely combined the less challenging barbell movement with the more challenging gymnastics movement (and vice versa) to incentivize bigger sets throughout
BARBELL
We’ll use one barbell weight for the thrusters and the front squats today
Choose you weight based off the thruster – as it is the more challenging of the two
This should be a load that you can complete for 25+ reps unbroken when fresh
The bar comes from the floor on both movements
You are allowed to squat clean the first rep of each set
GYMNASTICS
If you have 20+ unbroken chest to bar pull-ups when fresh, let’s complete all gymnastics as written
If you’re not there yet, consider some of the following options:
Reduce the number of chest to bar pull-ups [Ex: 12-9-6 or 9-6-3]
Complete both couplets with regular pull-ups