CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Enthusiasm is common. But endurance, is rare.” – Angela Duckworth
How often do we see a friend start a goal, only to fall off in a matter of weeks (maybe days)? Enthusiasm or motivation is quick to come by, but also quick to go.
Motivation and short term goals can’t change us. They can’t even move us. What does, are reasons. It’s not the goal of “losing 5 pounds” that drives her forward… it’s because she wants to set the example to her daughter that we’re not “genetically pre-determined” to be overweight, even if the entire family has always been.
Reasons are what wakes us up in the morning. Reasons are what drives us to go the extra mile. It’s where we draw our endurance from.
Goals and enthusiasm aren’t wrong to have, but they can’t be our backbone. Enthusiasm can be broken. Reasons on the other hand, are impenetrable.
MOBILITY
Quads Foam Roll: 90 Seconds Each Leg
Puppy Pose: 2 Minutes
Laying Front Rack Stretch: 1 Minute
ACTIVATION
General Warmup
2 Minute Bike
1 Minute Wall Squats
2 Minute Bike
1 Minute Air Squats
Single Dumbbell Warmup
2 Sets:
100 Foot Overhead Carry (50′ Each Arm)
20 Second Row Static Hold (20 Each Arm)
10 Waiter Squats (10 Each Side)
Performed with Single Light Dumbbell
Gymnastics
Metcon (AMRAP – Reps)
Gymnastic Conditioning
On the 1:30 x 7
1 Set of Strict Handstand Push-ups
STIMULUS
DESCRIPTION
Week 3 of 3 in this progression
The goal is to slightly increase your score over previous attempts
Within each 90 second window, you’ll complete a single set of strict handstand push-ups
While the number may not end up perfect, the goal here is to maintain a consistent number across the 7 sets
Pick a number from the beginning that you think you can hold throughout
Enter your lowest round number as your score
For Example: If your rounds went 10-10-10-10-10-9-9, your score for the day is 9
SUBS
STRICT HANDSTAND PUSH-UPS
Box Handstand Push-ups https://youtu.be/vw-cibYJIJg
Double Dumbbell Strict Press
Push-ups
Metcon
Flex Seal (Time)
For Time:
50 AbMat Sit-ups, 25′ Handstand Walk
25 Dumbbell Deadlifts, 25′ Handstand Walk
40 AbMat Sit-ups, 25′ Handstand Walk
20 Dumbbell Deadlifts, 25′ Handstand Walk
30 AbMat Sit-ups, 25′ Handstand Walk
15 Dumbbell Deadlifts, 25′ Handstand Walk
20 AbMat Sit-ups, 25′ Handstand Walk
10 Dumbbell Deadlifts, 25′ Handstand Walk
10 AbMat Sit-ups, 25′ Handstand Walk
5 Dumbbell Deadlifts, 25′ Handstand Walk
Double Dumbbells: 50’s/35’s
HS Walk Sub modification is :30 of practice
STIMULUS
DESCRIPTION
Today’s conditioning piece will train your handstand walking skills under midline fatigue
Between each set of AbMat Sit-ups and Dumbbell Deadlifts is a 25′ Handstand Walk
You can set your Dumbbells and AbMat 25 feet apart so you are essentially handstand walking from station to station
DOUBLE DUMBBELL DEADLIFTS
The dumbbell weight we’re using today would be heavier on some movements, but it is relatively light for the deadlift
Choose a weight that allows you to complete each round in 1-2 sets
Holding the bells on the outside of the body with a narrow stance, you’ll tap on head of the dumbbell on the floor in the bottom of each rep
Click Here for a demo
HANDSTAND WALK
Walking in 25′ increments today for a grand total of 250′
Each 25 foot segment should take 30 seconds or less to complete
Adjust your distance or choose a variation that works within this time frame
STRATEGY
ABMAT SIT-UPS & DUMBBELL DEADLIFTS
The AbMat Sit-ups and relatively light deadlifts are lower skill movements, but they will fatigue nearly every part of the body for handstand walks
Adjust your pace on these two movements to maximize your abilities on your hands
If you know the handstand walks will present a big challenge, slow down your cycle time on sit-ups and break up the deadlifts more than you want to
This slower pace will enable you to approach the handstand walks under control, which can lead to better execution
If you’re more confident in your handstand walking abilities, see if you can push the pace on these two movements
HANDSTAND WALK
The hardest part on handstand walks can sometimes be just starting the movement
Waiting for the perfect time is common, as this is a very high skill movement
Breaking the 25 feet into smaller chunks physically and mentally can help you get going soon after finishing the deadlifts and sit-ups
Rather than thinking of having to go 25 feet unbroken, just kick up and get 5-10 feet
Extra Credit
Metcon (No Measure)
Bike Recovery
20 Minute Recovery Pace
STIMULUS
DESCRIPTION
After a big day of squatting yesterday and some deadlifting today, we’ll spend 20 minutes flushing out the legs on a bike
If you don’t have a bike erg, complete this easy pace on a machine of your choice
You could also take the 20 minutes to roll out and stretch instead