CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“The single biggest problem in communication is the illusion that it has already taken place.” George Bernard Shaw
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Wrist Stretch – 1:00
2. Banded Triceps Stretch – 1:00/side
3. Front Rack Stretch – 1:00
Lower Body
1. Banded Hamstring Stretch – 1:00/side
2. Kettlebell Calf Smash – 1:00/side
3. Calf Stretch on Post – 1:00/side
ACTIVATION
8 Minutes for Quality:
500m Bike
10 Banded Good Mornings
5 Down Dog to Push-Ups
5 Box Jumps with Step Down
MOVEMENT VIDEOS
https://www.youtube.com/watch?v=wG-yvIREJfc
https://www.youtube.com/watch?v=G4clFc6hJyk
https://www.youtube.com/watch?v=ONNfENO9A9U
https://www.youtube.com/watch?v=oTe0QhMU6zA
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
– We are building slightly from last week.
– 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 regular 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 – 95%
Part B – 73%
Modifications
BENCH PRESS
– Double Dumbbell
– Single Dumbbell
Metcon
Shin Guard (Time)
9-15-21:
Burpee Box Jump Overs (24″/20″)(20″/16″)
Power Clean and Jerks (135/95)(95/65)
Stimulus
– Conditioning Category: Threshold
– Complete box-facing burpees.
– The barbell should be a weight we could complete 15+ clean and jerks unbroken when fresh.
Strategy
THE BIG TAKEAWAYS
1. We can approach this workout in 2 ways. We can push the burpee box jump overs and go steady singles on the barbell OR we find a steady pace on the box and aim to cycle the bar.
2. Let’s aim to tackle the weaker movement today and get outside our comfort zone.
3. If cycling the bar, 2-3 sets works great or a mixture of touch and go reps and singles. Something like 3 touch and go, 3 singles alternating between the 2 across all sets.
Modifications
BURPEE BOX JUMP OVERS
– Burpee To Target
– Regular Burpees
– Bar-Facing Burpees
POWER CLEAN AND JERKS
– Double Dumbbell
– Single Dumbbell
– Hang Clean And Jerks