CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Greed is not a financial issue. It is a heart issue.” Andy Stanley
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Banded Triceps Stretch – 1:00/side
2. Banded Lat Stretch – 1:00/side
3. Barbell Forearm Smash – 1:00/side
Lower Body
1. Banded Hamstring Distraction – 1:00/side
2. Calf Stretch on Post – 1:00/side
3. Down Dog – 1:00/side
ACTIVATION
8 Minutes for Quality:
200m Row
20 Single Unders
20 Banded Pull Aparts
20 Banded Good Mornings
5 Inchworm to Push-Ups
MOVEMENT VIDEOS
https://www.youtube.com/watch?v=SKvaqHjASWM
https://www.youtube.com/watch?v=oTe0QhMU6zA
https://www.youtube.com/watch?v=Hio73q339SY
https://www.youtube.com/watch?v=ejagLLPyKw0
https://www.youtube.com/watch?v=WM7zChJKiQk
https://www.youtube.com/watch?v=ryn34CB1ZsY
Weightlifting
Bench Press
Bench Press
Part A – 3 Sets:
1 Tempo Pausing Bench Press (4s Down, 2s Pause, Regular Up)
1 Tempo Bench Press (4s Down, Regular Up)
1 Bench Press
Rest 2:00 between sets.
Part B – 1 Set:
Max Reps Bench Press
Stimulus
– These are 3 consecutive reps. The first rep will have a 4s negative, a 2s pause at the chest, followed by a regular press out of the bottom. The second rep has a 4s negative, no pause, followed by another regualr press out of the bottom. The last rep is a regular bench with no tempo or pauses.
– The pause at the chest does NOT mean rest the barbell on your body. The barbell should be just barely touching your body during the pause.
– Feet should stay flat on the floor, butt should stay on the bench, and the elbows should be about 45 degrees off the body throughout each rep.
All percentages based on 5RM Bench Press:
Part A – 90% Across
Part B – Max Set at 70%
Metcon
Handle With Care (AMRAP – Rounds and Reps)
AMRAP 15:
30 Double-Unders
15 Deadlifts
30 Double-Unders
15 Hang Power Cleans
30 Double-Unders
15 Push Jerks
Barbell – (115/85)(95/65)
Strategy
THE BIG TAKEAWAYS
1. Relax the grip and breathe on the double unders.
2. Aim for 2-3 sets on the deadlifts. Even though these are the easiest of the movements today, we don’t want big sets on the deads to cause us to break up the hang power cleans and push jerks more than necessary.
3. Aim for 2-3 sets on the hang power cleans. Even though breaking a few times may seem silly, we don’t want to have to break the push jerks up into more sets than necessary because our sets on the deads and hang power cleans were too large.
4. Let’s see if we can get the push jerks done in 2 sets. This is the movement to push for big sets on.
5. Be sure to place the rope nicely on the ground each time you complete a set. You don’t want to have to waste time untangling it before starting each set.
Strategy
THE BIG TAKEAWAYS
1. Relax the grip and breathe on the double unders.
2. Aim for 2-3 sets on the deadlifts. Even though these are the easiest of the movements today, we don’t want big sets on the deads to cause us to break up the hang power cleans and push jerks more than necessary.
3. Aim for 2-3 sets on the hang power cleans. Even though breaking a few times may seem silly, we don’t want to have to break the push jerks up into more sets than necessary because our sets on the deads and hang power cleans were too large.
4. Let’s see if we can get the push jerks done in 2 sets. This is the movement to push for big sets on.
5. Be sure to place the rope nicely on the ground each time you complete a set. You don’t want to have to waste time untangling it before starting each set.
Modifications
DOUBLE-UNDERS
– 1.5x Single Unders
– Line Hops
DEADLIFTS
– Double Dumbbell
– Single Dumbbell
– Odd Object
HANG POWER CLEANS
– Double Dumbbell
– Single Dumbbell
– Odd Object Ground To Shoulder
PUSH JERK
– Double Dumbbell
– Single Dumbbell
– Odd Object Shoulder To Overhead