CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

“The only person you are destined to become is the person you decide to be.” – Ralph Waldo Emerson

FOAM ROLL & ACTIVATION

Foam Roll (~5:00)

Crossover Symmetry Shoulder Protocol (~5:00)

Crossover Symmetry Hip Halo Protocol (~5:00)

MOBILITY

1. Calf Stretch On Post – 1:00/Side

2. Down Dog – 1:00

3. Barbell Thoracic Opener – 1:00

4. Banded Hip Flexor Stretch – 1:00/Side

5. Frog Stretch – 1:00

GENERAL WARM-UP

3 Rounds:

30 Single Unders

20 Straight Leg Sit-Ups

10 Air Squats

MOBILITY VIDEOS

https://www.youtube.com/watch?v=oTe0QhMU6zA

https://www.youtube.com/watch?v=WM7zChJKiQk

https://www.youtube.com/watch?v=jJy_V634M28

https://www.youtube.com/watch?v=YVGpcXfpj_M

https://www.youtube.com/watch?v=_FtsS6CKby0

Weightlifting

Metcon (Weight)

Bench Press

6 Sets:

Bench Press

All Sets Based on 1RM Bench Press

Set 1-2: 8 @ 70%

Set 3-4: 6 @ 75%

Set 5-6: 4 @ 80%
Stimulus

– We’ll build every 2 sets as we reduce reps.

– Weights should allow for unbroken sets.

– Score: Enter weights

Modifications

BENCH PRESS

– Sub Dumbbell(s)

– Reduce Percentages

Metcon

Heartache (Time)

3 Rounds For Time:

10 Front Squats (185/135)(155/105)

20 Toes to Bar

50 Double Unders
Stimulus

– Conditioning Category: Threshold

– The front squats should be performed at a challenging weight. These should be completed in no more than 2 sets and take less than 1:00. The barbell will come from the floor.

– The toes to bar should be completed in no more than 4 quick sets. This movement should take less than 2:00.

– The double unders should take less than 1:00.

– Score: Time

Strategy

– The front squat reps do not need to be cycled quickly. Breathe through these reps.

– Choose a break up strategy on the toes to bar that will be sustainable for each round. Spend as little time possible resting between sets.

– Relax the shoulders and breathe through the double unders.

Modifications

FRONT SQUATS

– Reduce Weight

– Reduce Reps

– Sub Dumbbell(s)

TOES TO BAR

– Reduce Reps

– Knees To Chest

– 40 Sit-Ups

50 DOUBLE UNDERS

– Reduce Reps

– 50 Line Hops

– 75 Single Unders