CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

“The grass isn’t greener on the other side. The grass is greener where you water it.”

MOBILITY

2:00 Easy on Any Machine

…into:

Upper Body

1. Banded Lat Stretch – 1:00/side

2. Wall Pec Stretch – 1:00/side

3. Calf Stretch on Post – 1:00/side

Lower Body

1. Pigeon Stretch on Box – 1:00/side

2. Banded Hamstring Distraction – 1:00/side

3. Couch Stretch – 1:00/side

ACTIVATION

7 Minutes for Quality:

150m Row

10 Alternating Step-Ups

5 Down Dog to Push-Ups

5 Slow Burpees

MOVEMENT VIDEOS

https://www.youtube.com/watch?v=SKvaqHjASWM

https://www.youtube.com/watch?v=oTe0QhMU6zA

https://www.youtube.com/watch?v=7QezJ6ChBDU

https://www.youtube.com/watch?v=ejagLLPyKw0(

https://www.youtube.com/watch?v=STEDuqJ-UR4

Gymnastics

Metcon (No Measure)

Gymnastics Stamina

5 Rounds Not For Time:

5 Strict Handstand Push-Ups

5 Strict Ring Dips

5 Push-Ups
Stimulus

– Week 3 of 3 of this mini upper body push progression. Building off of last week.

– This piece is super “high interference” meaning that each movement interferes with the last.

– Looking to build some strength, volume, and confidence in the upper body press.

Modifications

STRICT HANDSTAND PUSH-UPS

– Box Handstand Push-Ups

– Pike Push-Ups

– Handstand Push-Ups To Riser(s)

– Push-Ups

STRICT RING DIPS

– Banded Ring Dips

– Box Dips

– Bar Dips

– Bench Dips

PUSH-UPS

– Push-Ups With Hands On A Box or Plates

Metcon

Single Tasking (AMRAP – Rounds and Reps)

AMRAP 18:

10 Lateral Burpees Over Dumbbell

10 Dumbbell Box Step-Ups (24″/20″)

10-20-30-40-50…

Single Dumbbell Hang Clean and Jerks 50 / 35 lb

…Continue to add 10 reps to the dumbbell hang clean and jerks each round.

RX+ – As Written

RX – 35/20
Stimulus

– Conditioning Category: Threshold

– The weight of the dumbbell should be something we feel confident we can hold onto for unbroken sets each round even with the reps increasing.

– Switch arms every 5 reps on the dumbbell.

– Dumbbell must go to the shoulder before going overhead. Push press or push jerks are acceptable when getting the dumbbell overhead.

– No standard on switching sides for the dumbbell box step-ups but you must alternate legs every rep. Hold the dumbbell however you would like except for behind the neck (purely for safety reasons).

– Score: Rounds + Reps. For example, if you finish the round of 50’s and get 50 out of 60 dumbbell hang clean and jerks in the following round, your score would be 5+70.

Strategy

THE BIG TAKEAWAYS

1. “Slow is smooth, smooth is fast.”

2. Take your time on the burpees. We want to avoid coming out of these with a jacked up heart rate.

3. Focus on taking controlled breaths and steps on the box step-ups. Try to avoid extra studder steps between reps by thinking “my first foot on the box, will be the first foot off the box” every rep.

4. The star of the show today is the dumbbell hang clean and jerk. Let’s see if we can hold onto the dumbbell for all of our reps today without needing to put the dumbbell down.

Modifications

LATERAL BURPEES OVER DUMBBELL

– Regular Burpees

– Burpees To Target

DUMBBELL BOX STEP-UPS

– Odd Object Box Step-Ups

– Empty Barbell Front Rack Box Step-Ups

– Weighted Reverse Lunges

SINGLE DUMBBELL HANG CLEAN AND JERKS

– Empty Barbell Hang Clean and Jerks

– Kettlebell Swings

– Kettlebell Hang Clean And Jerks

– Broad Jump + Air Squat