CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Today’s Mindset
“What you resist, persists”.
What would you think about if I told you to *not* think of a pink giraffe?
The same effect takes place if I tell you “don’t slow down” as you start your final 400 meter run in a workout. Our minds don’t operate well when we focus on what not to do. We need to flip the script, and focus on what *to do*.
Turn “don’t slow down” into “I can hold this pace”.
Turn “don’t mess this up” into “focus on a clean jumpshot”.
If our thoughts become words, and those words become actions, we’re going to get what we focus on. So let’s choose wisely.
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Wrist Stretches. – 1:00
2. Banded Shoulder Distraction – 1:00/side
3. Handstand Stretch – 0:30
Lower Body
1. Straddle Stretch – 1:00
2. Calf Stretch on Post – 1:00/side
3. Spiderman and Reach – 1:00/side
ACTIVATION
EMOM 12
1st – :45s Assault Bike
2nd – 50′ Dumbbell Death March
3rd – 30′ Dumbbell Overhead Walking Lunge each Arm
*Increase Assault Bike RPM each round.
MOVEMENT VIDEOS
Wrist Stretch
https://www.youtube.com/watch?v=kjoVDajRxZ0
Banded Shoulder Distraction
https://www.youtube.com/watch?v=M0yqrhgwFfw
Handstand Stretch
https://www.youtube.com/watch?v=gPQmpFu5OD0
Straddle Stretch
https://www.youtube.com/watch?v=O5vMN6aCT98
Calf Stretch on Post
https://www.youtube.com/watch?v=KxO1TcdFynU
Spiderman and Reach
https://www.youtube.com/watch?v=JWM3u61SfcI
Death March
https://www.youtube.com/watch?v=mRq1owHCEEE
Metcon
Bingo Bango (AMRAP – Rounds and Reps)
AMRAP 18:
15/12 Calorie Assault Bike
12 Power Cleans (115/85lb)(95/65lb)
9 Burpee Box Jump Overs (30″/24″)(24″/20″)
Stimulus
– Lactic Threshold effort.
– A chance to hone in our ability to pace with these movements.
– The theme here is always moving.. so let’s choose a barbell weight we can cycle for 25+ reps when fresh. No more than 2 quick breaks in each set of 12 reps.
Strategy
THE BIG TAKEAWAYS
1. With this workout being on the longer side, the Assault bike will be our recovery, while we can attack the power cleans and burpee box jump overs.
2. With the Assault bike being our recovery, we want to think of 2-3 quick sets on the power cleans.
3. The transition from our last burpee box jump over to our Assault bike should be quick to get us making progress on the bike. There is a big difference between a lazy and aggressive transition. Even if our first 15-20 seconds on the bike isn’t at our sustainable pace yet.
POWER CLEANS
– When breaking these up, we should be aiming for no more than 1-2 quick sets to keep moving.
– Here are a few ways we can break these up.
1 Set: 15
2 Sets: 8-7 or 10-5
– Planning a rest will always be faster and more beneficial than an unplanned rest.
Modifications
15/12 CALORIE ASSAULT BIKE
– 15/12 Ski Erg
– 20/15 Calorie Row
– 20/15 Calorie Bike Erg
– 26/20 Calorie Schwinn Bike
– 200m Run
– 150m Air Runner or True Form
12 HANG POWER CLEANS
– Dual DB Hang Power Cleans
– Odd Object Groud to Shoulder
– 24 Single DB Alternating Hang Power Clean
9 BURPEE BOX JUMP OVERS
– Bar Facing Burpees
– Burpee Over Rower
– Burpee to 6″ Target
– Burpee Broad Jumps
Gymnastics
Metcon (Time)
Gymnastics Conditioning
For Time:
RX+
27-21-15-9:
Kettlebell Swings (70 / 53 lb)
50′ Handstand Walk after each round
RX
27-21-15-9
Kettlebell Swings (53/35lb)
50′ Bear Crawl
Stimulus
– Weightlifting component to challenge our walking skills.
– Aim is to lightly fatigue the body and move into the handstand walk.
– Modify the distance accordinly so that we are not spending more than ~1:30 on each handstand walk length.
Strategy
THE BIG TAKEAWAYS
1. A relaxed grip on the kettlebell whenever possible will help alleviate a bit of the forearm pump that will build.
2. If breaking up the kettlebell swings into 2-3 quick sets puts us in a better position for the handstand walk, let’s do that.
3. Breaks during handstand walks will almost always be longer than with the kettlebell. So let’s set ourselves up for success and prioritize the handstand walk.
Strategy
THE BIG TAKEAWAYS
1. A relaxed grip on the kettlebell whenever possible will help alleviate a bit of the forearm pump that will build.
2. If breaking up the kettlebell swings into 2-3 quick sets puts us in a better position for the handstand walk, let’s do that.
3. Breaks during handstand walks will almost always be longer than with the kettlebell. So let’s set ourselves up for success and prioritize the handstand walk.