CrossFit Indian Trail – CrossFit
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