CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” – Jim Kwik
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Wrist Stretches – 1:00
2. KB Pec Smash – 1:00/Side
3. Barbell Thoracic Opener – 1:00
Lower Body
1. Knuckle Drags – :30s
2. Russian Baby Makers – 1:00
3. Banded Hamstring Stretch – 1:00/Side
ACTIVATION
4-5 Rounds For Quality:
200m Run
15 Banded Good Mornings
10 GHD Hip Extensions or Supermans
5 Push-Up To Down Dog
MOVEMENT VIDEOS
https://www.youtube.com/watch?v=C33JkG6hL7c
https://www.youtube.com/watch?v=K3jtDRlPauw
https://www.youtube.com/watch?v=jJy_V634M28
https://www.youtube.com/watch?v=EyZOCt5AQ9Y
https://www.youtube.com/watch?v=7m7pOvQP4h4
https://www.youtube.com/watch?v=ONNfENO9A9U
Gymnastics
Metcon (AMRAP – Reps)
Gymnastics Conditioning
3 Sets for Max Reps:
Strict Handstand Push-Ups
Rest 1:00 between sets.
3 Sets for Max Reps:
Strict Ring Dips
Rest 1:00 between sets.
Stimulus
– We will perform all 3 sets of the strict handstand push-ups before moving on to the strict ring dips.
– Record each set of reps completed.
– Score: Total Reps
Modifications
STRICT HANDSTAND PUSH-UPS
– Use Riser
– Box Strict Handstand Push-Ups
STRICT RING DIPS
– Parallel Bars
– Deficit Push-Ups
Metcon
U Can’t Touch This (Time)
“U Can’t Touch This”
For Time:
21 Deadlifts, 200 Meter Run
21 Lateral Barbell Burpees, 200 Meter Run
15 Deadlifts, 200 Meter Run
15 Lateral Barbell Burpees, 200 Meter Run
9 Deadlifts, 200 Meter Run
9 Lateral Barbell Burpees, 200 Meter Run
Barbell:
225 / 155 lb Rx+
185/125 lb Rx
Stimulus
– We should choose a deadlift weight that we can perform 20+ reps unbroken when fresh.
– Score: For Time
Strategy
THE BIG TAKEAWAYS
1. We want to push the deadlifts and burpees here. The sooner we can get to the run, where we are always guaranteed to make forward progress, the better.
2. Recover on the run. Find a steady pace that allows us to immediately get to work on the next movement as soon as we are finished our run.
3. One quick break on the deadlifts in order to save our energy if needed is fine. The deadlift is such a quick movement, that a 2 second break could help keep our overall pace up.
Modifications
DEADLIFT
– Double Dumbbell or Kettlebell
– Reduce Weight
LATERAL BARBELL BURPEES
– Bar Facing
– Burpee to Target
200 METER RUN
– 250m Row or Ski
– 500m Bike
– 150m Air Runner