CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
MOBILITY
Banded Tricep Stretch: 2 Minutes Each Side
Banded Hamstring Pull-Downs: 1 Minute Each Side
Butterfly Stretch – 2 Minute Hold
ACTIVATION
8 Mins. for Quality
5 Air Squats (3 Second Pause at the bottom)
10 Scapular Push-Ups
10 PVC Pass Throughs
200m Row
Metcon
Encore (4 Rounds for time)
On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
12 Thrusters (50’s/35’s)
21 Over-and-Back Dumbbell Hops
9 Clean and Jerks (50’s/35’s)
21 Over-and-Back Dumbbell Hops
6 Devils Press (50’s/35’s)
On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
6 Devils Press (50’s/35’s)
21 Over-and-Back Dumbbell Hops
9 Clean and Jerks (50’s/35’s)
21 Over-and-Back Dumbbell Hops
12 Thrusters (50’s/35’s)
STIMULUS
DESCRIPTION
A new round starts every 5 minutes in this interval workout (0-5-10-15)
You’ll quickly work through the stations listed and rest with whatever time remains until the next round begins
We’re looking for these rounds to take 4 minutes or less to complete so you have at least 1 minute to recover
The order of the dumbbell movements flip flops in rounds 3 and 4
Record your time for each of the 4 rounds – as your score is the total of these times added together
DUMBBELL MOVEMENTS
In order to maintain the faster paced stimulus of these rounds, choose weights that allow you to complete each dumbbell station unbroken
This should be a moderate set of dumbbells that is challenging, but manageable
If you’re on the fence – go on the lighter side and move faster
Decide what weight to used based on the toughest of the 3 movements for you – as we’re ideally using the same weight for all movements
Here are some things to consider:
Clean and Jerks:
Only 1 head of the dumbbell has to touch the floor outside of the feet in the bottom
You can push press or push jerk the dumbbells overhead
Devils Press:
This movement is essentially a combination of a dumbbell burpee and a double dumbbell snatch
The chest should make contact with the floor on each rep
Swing the bells overhead without pausing at the shoulders
OVER AND BACK DUMBBELL HOPS
This movement is performed exactly as it sounds
Jump over the handle of 1 dumbbell with both feet
1 Rep: Over and Back (42 Total Jumps)
STRATEGY
GENERAL
With rest built in, let’s look to be intelligently aggressive
Knowing where to push and where to just move is important
OVER AND BACK HOPS
The Over and Back Hops are the best station to just move on
They are simply there to jack your heart rate up
If we move through the 21 reps out of control, it will make the dumbbell movements much more challenging
https://youtu.be/rUp_LwREipA
Extra Credit
Metcon (No Measure)
Body Armor (A)
AMRAP 2:
Renegade Rows (50’s/35’s)
Rest 1 Minute
AMRAP 2:
Renegade Rows (50’s/35’s)
STIMULUS
DESCRIPTION
A Renegade Row starts from a plank position with both hands on dumbbells
1 Rep: 1 Push-up on Dumbbells + 1 Dumbbell Row (Each Side)
The feet will be slightly wider than a typical plank to provide a better foundation for the dumbbell rows
Within these 2 minute windows, you’ll see how many reps you can complete with a moderately challenging weight
We don’t want to fly through these reps with a lighter weight or get stuck at a heavy weight
Choose a weight right in the middle – allowing you to be challenged while moving for most of the 2 minutes
Scoring: Round 1 Reps + Round 2 Reps
MOVEMENT VIDEOS
Renegade Rows: https://youtu.be/wNuGQC_s65o
Metcon (No Measure)
Body Armor (B)
4 Giant Sets:
12 Dimmel Deadlifts
9 Romanian Deadlifts
6 Deadlifts
Rest 1:30 Between Sets
STIMULUS
DESCRIPTION
Part A of Body Armor was upper body focused, while Part B focuses on the lower half
These “”Giant Sets”” target the posterior chain with 3 different types of deadlifts
You’ll work through 27 total reps per set, using the same weight for all 3 movements
See if you can hold on for all reps unbroken, but take a quick break between each movement if needed
You can increase loading over the 4 sets or stay at the same loading across
Record weights used for each round
DIMMEL DEADLIFTS
Dimmell Deadlifts are a newer movement to CompTrain programming:
This exercise helps with the lockout in the deadlift
Lower the barbell by sending your weight back onto the heels
Lower the barbell to just below the knees
Aggressively squeeze your glutes to get back to standing position
Squeeze your glutes as hard as possible at the top of each rep
Quickly move between the bottom position and top position
ROMANIAN DEADLIFTS
The Romanian Deadlift is similar to the Dimmel Deadlift, but there are a few key differences to note:
The bar will finish lower – around mid shin instead of just below the knee
You’ll slowly lower the bar down instead of moving quickly between the two positions
DEADLIFTS
The final movement is a traditional deadlift
You’ll tap the barbell on the ground at the bottom of each rep
MOVEMENT VIDEOS
Dimmel Deadlift: https://youtu.be/OVvlaUdF1mA
Romanian Deadlift: https://youtu.be/ii2AQZTU-zY
Metcon (No Measure)
Midline
3 Rounds Not For Time:
10 Strict Toes to Bar
50′ Handstand Walk
30 AbMat Sit-ups
50′ Handstand Walk
STIMULUS
DESCRIPTION
Gymnastics and body position are the focus of today’s midline piece
These 3 rounds are not for time in order to preserve quality of movement
STRICT TOES TO BAR
Bring the feet as high as possible while maintaining straight legs
Focus on slowly lowering the legs down from the bar to prevent any swinging or kipping
HANDSTAND WALK
Choose a distance or variation that takes less than 1 minute to complete per 50 feet
See “subs” section for more options
MOVEMENT VIDEOS
Strict Toes to Bar: https://youtu.be/-ZRG5qQYmgs
SUBS
STRICT TOES TO BAR
Feet as High as Possible
Toe Raises https://youtu.be/Q7T1s_CQ8TM
HANDSTAND WALK
Reduce Distance
1 Minute of Practice
30 Seconds of Weight Shifting http://youtu.be/OAfvOJUovdg
30 Seconds of Box Shoulder Taps http://youtu.be/F2IH6omfYec