CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“I define anxiety as experiencing failure in advance.” – Seth Godin
It’s not abnormal to feel the nerves before something big. We have a several thousand year-old survival mechanism that wants to protect us. A bit outdated maybe, but it’s still alive and well.
This made sense when being chased by predators, or at risk of running out of food. Yet, our day to day actions are different now. Not only do we not need to prepare for catastrophic failure… we should resist it.
What we think, we will become. And if we dwell on the thought on failing, it becomes a self-fulfilling prophecy. We start to focus in, on a subconscious level, on the reasons we will fail. Of course, we’re not in an imaginary world here… we will fail… but it’s the paradigm shift we’re after. Think less about all the reasons we’ll fail, and more, about all the reasons we will succeed.
Coach led warm-up or option below
Warm-up (No Measure)
10 pvc passthroughs +5 rotations
5 inchworm w/push up
10 alternating scorpions
wrist stretch
2 rounds of:
20-30 second handstand hold
10 banded good mornings
10 hollow rocks
20 singles
2 rounds of:
2 handstand lowers
light barbell deadlifts
5 cal bike
20 DU’s
Gymnastics
Metcon (No Measure)
Capacity Builder
On the 2:00 x 5 Rounds:
Round 1: 30% Max Ring Muscle-ups, 10 Deadlifts
Round 2: 30% Max Ring Muscle-ups, 8 Deadlifts
Round 3: 30% Max Ring Muscle-ups, 6 Deadlifts
Round 4: 30% Max Ring Muscle-ups, 4 Deadlifts
Round 5: 30% Max Ring Muscle-ups, 2 Deadlifts
STIMULUS
DESCRIPTION
Pairing up gymnastics and weighlifting in this opening piece that works strength, conditioning, and skill
Rounds begin every 2 minutes [0-2-4-6-8-10]
Within that window, you’ll complete 30% of your max set of unbroken ring muscle-ups and a set of deadlifts
The deadlift is the scored portion of the workout
Record all weights used across the 5 sets, as your final score is the total weight lifted
DEADLIFTS
Build in weight as the reps decrease
All sets should be completed unbroken for them to count towards your score
Use one bar and change the weight as you go
RING MUSCLE-UPS
If your max set of ring muscle-ups is 10, you’ll complete 3 muscle-ups to start each round
This number should be something you can complete unbroken each time
Adjust the percentage or variation as needed to accomplish this
SUBS
RING MUSCLE-UPS
Reduce Percentage
Strict Banded Ring Muscle-up Drill
Jumping Ring Muscle-ups (Off Box)
Bar Muscle-ups
Metcon
1000m Row (Time)
Max Effort 1000m Row