CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“I would rather die of passion than boredom.” – Vincent Van Gogh
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Barbell Trap Smash – 1:00/side
2. Banded Shoulder Distraction – 1:00/side
3. Wrist Stretches – 1:00/side
Lower Body
1. Kettlebell Calf Smash – 1:00/side
2. Calf Stretch on Post – 1:00/side
3. Banded Hamstring Distraction – 1:00/side
ACTIVATION
3 Rounds for Quality:
50′ Dumbbell Death March
10 Alternating Box Step-Ups
10 Alternating Single Dumbbell Deadlifts
200m Run
MOVEMENT VIDEOS
https://www.youtube.com/watch?v=vQjwK8D2OM0
https://www.youtube.com/watch?v=M0yqrhgwFfw
https://www.youtube.com/watch?v=kjoVDajRxZ0
https://www.youtube.com/watch?v=r7Zq9n3knZc
https://www.youtube.com/watch?v=askWMKgCBls
Metcon
Single All The Way (AMRAP – Rounds and Reps)
AMRAP 18:
20 Single Dumbbell Alternating Power Snatches
20 Box Jump Overs (24″/20″)
20 Single Dumbbell Hang Power Clean and Jerks
15 Calorie Bike
Dumbbell – (50/35)(35/20)
Stimulus
– Conditioning Category: Pacer
– Light dumbbell. One we could cycle for 30+ unbroken power snatches when fresh.
– Alternate arms after every rep on the power snatches.
– Switch arms after every 5 reps on the hang power clean and jerks.
– Score: Rounds + Reps
Strategy
THE BIG TAKEAWAYS
1. Aim for unbroken sets on the dumbbell.
2. Recover on the box jump overs and the bike.
Modifications
DUMBBELL POWER SNATCHES
– Kettlebell Swings
– Plate Ground To Overhead
– Light Barbell Power Snatches
BOX JUMP OVERS
– Line Hops
– 2x Double Unders
– Squat Jumps
DUMBBELL HANG POWER CLEAN AND JERKS
– Kettlebell Swings
– Plate Ground To Overhead
– Light Barbell Clean And Jerks
20 CALORIE BIKE ERG
– 20 Calorie Row
– 15 Calorie Assault or Echo Bike
– 15 Calorie Air Run
– 20 Burpees
– 400m Run