CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Nothing great was ever achieved without enthusiasm.” – Ralph Waldo Emerson
Thursday :30 Mobility
Mobility to prepare for the remainder of the week. If you have access to the gym and would like to head in to mobilize further, that is ideal. But the provided stretches are designed so that we can do these at home if need be.
UPPER BODY
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 Minute
LOWER BODY
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Spiderman Hold: 1 Minute
MOVEMENT VIDEOS
https://www.youtube.com/watch?v=C33JkG6hL7c
https://www.youtube.com/watch?v=7QezJ6ChBDU
https://www.youtube.com/watch?v=iucVfjZRzBM
https://www.youtube.com/watch?v=WS9Lz6txIxY
https://www.youtube.com/watch?v=CLYDhA-z9SI
Weightlifting
Back Squat
Stimulus
– All percentages based on 5RM Back Squat:
Wave #1
Set 1 – 8 Reps @ 71%
Set 2 – 6 Reps @ 76%
Set 3 – 4 Reps @ 81%
Wave #2
Set 4 – 8 Reps @ 76%
Set 5 – 6 Reps @ 81%
Set 6 – 4 Reps @ 86%
Wave #3
Set 7 – 8 Reps @ 81%
Set 8 – 6 Reps @ 86%
Set 9 – 4 Reps @ 91%
Metcon
Metcon (AMRAP – Rounds and Reps)
30 Minutes for Quality:
800m Run
10 Burpee Box Jump Overs
1,000m Bike
20 Russian Kettlebell Swings
1,000m Row
30 Abmat Sit-Ups
Modifications
800 METER RUN
– 1,000m Row
– 2,000m Bike
– 1,000m Ski
BUPREE BOX JUMP OVERS
– Burpee Broad Jumps
–