Thursday 11262020

CrossFit Indian Trail – CrossFit

Warm-up

Warm-up (No Measure)

Today’s Mindset

“Don’t tell me who you are. Tell me what you are.”

When we are asked “who” we are, we default to our past. We define ourselves by our resumes. Although our past may give us insight of where we’ve been, it cannot be what defines us… for it’s the past.

When the question however asks “what” we are, we tend to give a different answer. We describe who we *really* are. It’s one of character, values and beliefs.

Will we be defined by who we’ve been in the past, or by what we stand for today? Let character be our loudest statement.

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. Kneeling Split: 1 Minute

Weightlifting

Metcon (Weight)

Snatch Technique

6 Sets:

1 Low-Hang Power Snatch

1 Low-Hang Squat Snatch
Stimulus

Set 1 – 60% of 1RM Snatch of 1RM Snatch

Set 2 – 65% of 1RM Snatch

Set 3 – 70% of 1RM

Sets 4+5+6 – 75% of 1RM Snatch

– The “Low-Hang” position is beneath the knee, but *not* touching the floor (think 2″ off the floor).

– Always start by deadlifting the bar to full extension, and then lower into the low-hang.

– With both reps starting from this position, our focus is bar and body positioning beneath the knee.

– Taking away the ability to “rest” the bar on the floor, we are forced to work harder to maintain sound positioning on these reps.

– Lats on… drive the knees back and out of the way as we keep the bar close.

Metcon

Metcon (AMRAP – Reps)

Burpee Cycling Benchmark

On the Minute x 10:

“X” Burpee Box Jump Overs (24″/20″)
Stimulus

– Our 2nd gymnastic benchmark of the “Racehorse” cycle.

– Aim here is to train consistency in each minute, with our score for the day being our *lowest* round.

– We will be repeating this effort, so let’s set the baseline today.

Strategy

THE BIG TAKEAWAYS

1. Since we are aiming to keep the same number each minute, it needs to be repeatable across the 10 rounds.

2. Depending on our proficiency and fitness, we will want to have between :05-:15s of rest to end each round.

3. Keeping our breathing under control for the first 5-7 minutes will be key, allowing us to hold on for the final few rounds.

Modifications

BURPEE BOX JUMP OVERS

– Bar Facing Burpees

– Burpees to Target (6″)

– Burpee Line Hop Over and Back

– Up-downs

Metcon (AMRAP – Rounds and Reps)

Optional Active Recovery

AMRAP 20

1 Rope Climb/5 Strict Pull-ups

10 Dual Dumbbell Box Step Overs

20 Abmat Sit-ups

30/21 Calorie Row
Stimulus

– A smooth 20 minutes where muscle failure should not be an issue and we can focus on cyclical movement and breathing.

– We want to use nasal breathing to temper our speed and encourage potential CO2 tolerance increases.

– Since we are only doing 1 each round, let’s try to make these rope climbs perfect with getting our feet as close to our hands as we can to limit how many pulls we need.

– The dumbbell box step overs should not be so heavy that we can’t complete the 10 reps unbroken.

– Don’t keep score. Our goal here is sustained movement for the entire 20 minutes with smooth transitions from movement to movement.

– Just set the clock and move.

Modifications

1 ROPE CLIMB

– 1 Pegboard

– 5 Strict Pull-ups

– 5 Bent Over Rows

DUAL DUMBBELL BOX STEP OVERS

– Remove Weight

– Box Step-ups

– Dual Dumbbell Alternating Lunges

ABMAT SIT-UPS

– 1:00 Plank

– :30s Side Plank Each Side

30/21 CALORIE ROW

– 30/21 Calorie Bike Erg

– 22/16 Calorie Assault or Echo Bike

– 22/16 Calorie Ski Erg

– 400m Run

– 300m Air Runner or True Form