CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Today’s Mindset
“You make a living with what you get. You make a life with what you give.” – Winston Churchill
Think back to a time in your life when you came in clutch for someone. One where your actions made a significant impact on someone’s life. Maybe it was a time where you showed up for a friend in a time of need. But you didn’t just show up… you went above and beyond. Not because of some expected return or alterior motive, but because you believed it was the right thing to do. You genuinely cared.
Think back to that day, and how that made you feel when you saw your impact. Think back to how it felt to know you made a difference. It felt good, didn’t it. Really, damn, good.
Science has shown us that one of the most powerful emotions we can feel, via serotonin, is released in mass at these moments. But what is even more interesting, is that it’s literally contagious. Think back to the last time you saw *someone else* doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Think back to that… how did you feel, witnessing that? Did it make you feel, more generous?
If generosity is contagious, it just needs to be started.
Let it be us.
Be the change we want to see in this world.
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Handstand Hold Stretch – 0:30
2. PVC Pass Through – 1:00
3. Banded Three Way Shoulder Stretch – 0:20 each position/side
Lower Body
1. Down Dog – 1:00
2. Up Dog – 1:00
3. Calf Stretch on Post – 1:00/side
ACTIVATION
3 Rounds for Quality:
12 Calorie Row or Bike
6 Alternating Spiderman and Reach
12 Calorie Row or Bike
6 Walkouts
:30s Handstand Hold or Pushup Plank
CrossOver Symmetry Protocols:
A. CrossOver Symmetry Activation
B. Hip Halo Activation
(Videos coming soon!)
MOVEMENT VIDEOS
Banded Three Way Shoulder Stretch
https://www.youtube.com/watch?v=3s-yD-pRxrY
PVC Pass Through
https://www.youtube.com/watch?v=iLup2Kn9INM
Spider
Gymnastics
Handstand Walk Benchmark (Time)
For Time:
300′ Handstand Walk
5:00 Time Cap
Stimulus
– Gymnastic benchmark testing inside “Racehorse”.
– The time cap is indeed aggressive, and we want a hard stop there.
– “Open standards” here, where we mark off a 25′ course with 5′ sections.
– Trace back to the last completed distance if/when we come down.
– Be mindful of the clock, taking mental note of where we are at the halfway point. Taking notes on our performance will be helpful on our re-test., which will take place at the end of the training cycle (right before the Open).
Modifications
300 FT. HANDSTAND WALK
– 300′ Bear Crawl
– 5 x :30s Handstand Weight Shifts or Holds
– 5:00 of Practice
MOVEMENT VIDEO
Handstand Weight Shift
https://www.youtube.com/watch?v=so8y0NzxRaY
Metcon
Triple Sec (Time)
For Time:
15-12-9:
Kipping Handstand Pushups
Toes to Bar
200 Double-Unders
12-9-6:
Kipping Handstand Pushups (3.5″/2″)
CTB Pull-Ups
150 Double-Unders
9-6-3:
Kipping Handstand Pushups (5″/3.5″)
Bar Muscle-Ups
100 Double-Unders
RX+ – As Written
RX – Toe to bar, Chin over, Chest to bar and no deficit added.
Stimulus
– Higher volume effort here where we’ll be steadily chipping away at the totals.
– In the Open, we’ve seen several “ladders”, but always with weights. Today, we’ll ladder up difficulty with our gymnastic pulling.
Strategy
The Big Takeaways:
1. Begin with the end in mind… don’t get sucked into the first couplet.
2. As we fatigue, the movements get *more complex*. So it’s even easier to fall into the trap of pushing too hard early.
3. Slow things down today to focus on our technique, as the better we move, the longer our stamina will last.
HANDSTAND PUSHUPS
– With the difficulty of the range of motion increasing each round, we need our strength for that third set.
– Pacing the first two couplets is a must to allow that.
– Whereas our cycle time may be quicker on the first set of reps, consider “balling up” more on the larger deficit sets to get more leg power into our kip when we need it most.
2″ = 25# plate
3.5″ = 45# plate
5″ = 45# + 15# plates
GYMNASTIC PULLING
– With the movements progressing to the final Bar MU, we want to set ourselves up for success here with proper pacing.
– Break before we need to on the TTB and CTB. When we picture ourselves slowing down on Bar MU’s, we can quickly remember how fast seconds can travel by.
– As mentioned above, the quality of our reps will afford us the stamina to push hard at the end. If we find ourselves “muscling” through reps early on, it will come back to challenge us.
Modifications
KIPPING HANDSTAD PUSH-UPS
– Dual Dumbbell Push Press
– Use Risers
– Deficit Push-ups
– Standard Push-ups
– Box Handstand Push-ups
TOES TO BAR
– 2x Reps Abmat Sit-ups
– GHD Sit-ups
– V-ups
– Weighted Abmat Sit-ups
CHEST TO BAR PULL-UPS
– Chin Over Bar Pull-ups
– Banded Strict Chest to Bar Pull-ups
– Feet Elevated Ring Rows
– 2x Reps Bent Over Rows
BAR MUSCLE-UP
– Jumping Bar Muscle-ups
– Burpee Pull-up
– Ring Muscle-ups
– Burpee + Bent Over Row
– Renegade Row