CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
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. Active Twisted Cross – 1:00
3. Pigeon Pose – 1:00/Side
4. Barbell Thoracic Opener – 1:00
5. Laying Front Rack Stretch – 1:00
GENERAL WARM-UP
3 Rounds:
20 Single Unders
10 Banded Good Mornings
8 Air Squats
6 Push-Ups
MOBILITY VIDEOS
https://www.youtube.com/watch?v=oTe0QhMU6zA
https://www.youtube.com/watch?v=xhutoMZE5cc
https://www.youtube.com/watch?v=NX4cM2Yzmjs
https://www.youtube.com/watch?v=jJy_V634M28
https://www.youtube.com/watch?v=Fd4rzAi_e_o
Weightlifting
Bench Press
6 Sets:
Bench Press
All Sets Based on 1RM Bench Press
Set 1-2: 4 @ 80%
Set 3-4: 3 @ 85%
Set 5-6: 2 @ 90%
– We’ll build every 2 sets as we reduce reps.
– Weights should allow for unbroken sets.
– Score: Enter weights
BENCH PRESS
– Sub Dumbbell(s)
– Reduce Percentages
Metcon
Machete (Time)
For Time [25 Minute Cap]:
1 Round of “Macho Man”
50 Double Unders
2 Rounds of “Macho Man”
50 Double Unders
3 Rounds of “Macho Man”
50 Double Unders
4 Rounds of “Macho Man”
50 Double Unders
5 Rounds of “Macho Man”
50 Double Unders
Barbell: (135/95)(95/65)
1 Round of “Macho Man”:
3 Power Cleans
3 Front Squats
3 Push Jerks
– CONDITIONING CATEGORY: Pacer
– MACHO MAN: Front squats into push jerks should be unbroken.
Less than 1:00 per round.
– DOUBLE UNDERS: Less than 1:00.
– Score: Time
– The most common break up strategy for “Macho Man” is singles on the power cleans, then, unbroken front squats into push jerks.
– Breathe through the double unders and relax the shoulders.
“MACHO MAN” ROUNDS
– Reduce Load
– Reduce Round/Reps
– Sub Dumbbells
DOUBLE UNDERS
– Reduce Reps
– 75 Single Unders
– 50 Line Hops