CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Champions don’t blame the tools they’ve been given. Champions sharpen them.”
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Banded Lat Stretch – 1:00/side
2. Banded Tricep Extension – 1:00/side
3. PVC Around The Worlds – :30s/side
Lower Body
1. Active Samson – 1:00
2. Banded Hip Flexor Stretch – 1:00/side
3. Pigeon Pose – 1:00/side
ACTIVATION
3-5 Rounds For Quality:
15/12 Calorie Bike
10 Banded Good Mornings
10 Low Banded Rows
10 Banded Pull Aparts
MOVEMENT VIDEOS
https://www.youtube.com/watch?v=SKvaqHjASWM
https://www.youtube.com/watch?v=wG-yvIREJfc
https://www.youtube.com/watch?v=6TQ4_eM_HNo
https://www.youtube.com/watch?v=BVwUIRKNiqs
https://www.youtube.com/watch?v=YVGpcXfpj_M
https://www.youtube.com/watch?v=NX4cM2Yzmjs
https://www.youtube.com/watch?v=7zpdZNKzNlc
Weightlifting
Metcon (Weight)
Power Clean and Jerk Technique
On the 1:30 x 5 Sets:
1 Clean Pull
1 Power Clean
1 Jerk Drive
1 Push Jerk
Stimulus
– Complexes do not need to be completed unbroken. You can drop the bar after the pull and reset before the power clean. From there, we’ll hold on for the jerk drive and push jerk.
– Record only your heaviest load of the day.
All percentages based on 1RM Clean and Jerk:
Set 1 – 60%
Set 2 – 65%
Sets 3+4+5 – 70%
Metcon
Play it Again (3 Rounds for reps)
AMRAP 5:
3 Rounds:
15 Pull-ups
9 Power Clean and Jerks (95/65)(75/55)
Time Remaining: Max Calorie Assault Bike
Rest 5 Minutes
AMRAP 5:
2 Rounds:
12 Chest to Bar Pull-ups
9 Power Clean and Jerks (135/95)(95/65)
Time Remaining: Max Calorie Assault Bike
Rest 5 Minutes
AMRAP 5:
1 Round:
9 Bar Muscle-ups (Burpee chest to bar)
9 Power Clean and Jerks (185/135)(135/95)
Time Remaining: Max Calorie Assault Bike
Stimulus
– Conditioning Category: Sprint
– In each AMRAP, we’ll begin with either a 3 round, 2 round, or 1 round buy-in comprised of gymnastics and weightlifting. After the buy-in is complete, atheltes will spend the remaining time in each 5 minute window accumulating as many calories on the assault bike as possible.
– The weight on the 1st bar should be light and something you can cycle for 20+ reps unbroken when fresh.
– The weight on the 2nd bar should be moderate and something you could cycle for 15+ reps unbroken when fresh.
– The weight on the 3rd bar shopuld be on the heavier side and something you could cycle for a challenging 10 reps+ unbroken when fresh.
– If you think you might get stuck on any of the gymnastics movements, consider reducing the reps slightly.
– Score: Enter 3 scores (calories accumulated each round). Overall score will be total calories.
Strategy
THE BIG TAKEAWAYS
1. In the first AMRAP let’s aim for unbroken clean and jerks. This means we will likely need to complete the pull-ups in 2-3 sets. So that we don’t fatigue the grip or gas ourselves too early on.
2. In the second AMRAP let’s aim for 2 sets on the clean and jerks. This means we’ll likely need to complete the chest to bar in a simialr fashion as the first AMRAP (2-3 sets).
3. In the last AMRAP let’s go right for steady singles on the barbell. We only see the bar muscle ups and clean and jerks once so that gives us a bit of insentive to push for sets on the muscle ups if we’ve got them! If you need to go 2’s or even singles, be intentional with your breaks. Seconds can easily disappear between sets and reps.
4. Bike hard every round knowing that a 5:00 rest follows and plenty of time to recover.
Modifications
PULL-UPS
– Banded Pull-Ups
– 8 Strict Pull-Ups
– Jumping Pull-Ups
– Ring Rows
CHEST TO BAR PULL-UPS
– Banded Pull-Ups
– Regular Pull-Ups
– 6 Strict Chest To Bar
– Jumping Pull-Ups
– Ring Rows
BAR MUSCLE-UPS
– Banded Bar Muscle Ups