CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Let character be your loudest statement.”
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Barbell Forearm Smash – 1:00/side
2. Banded Lat Stretch – 1:00/side
3. Front Rack Stretch – 1:00
Lower Body
1. Kettlebell Calf Smash – 1:00/side
2. Calf Stretch on Post – 1:00/side
3. Banded Hamstring Distraction – 1:00/side
ACTIVATION
7 Minutes for Quality:
100m Row
25 ft. Walking Lunge
25 ft. Bear Crawl
25 ft. Double KB Front Rack Carry
5 Down Dog to Push-Ups
MOVEMENT VIDEOS
https://www.youtube.com/watch?v=Y4XkFEj_OX8
https://www.youtube.com/watch?v=SKvaqHjASWM
https://www.youtube.com/watch?v=G4clFc6hJyk
https://www.youtube.com/watch?v=ejagLLPyKw0
Weightlifting
Bench Press (4-2-4-2-4-2)
Stimulus
All percentages based on 5RM Bench Press:
4 Reps @ 83%
2 Reps @ 100%
4 Reps @ 83%
2 Reps @ 105%
4 Reps @ 83%
2 Reps @ 110%
Metcon
Power Hour (Time)
For Time:
50 Clean and Jerks (135/95)(95/65)
On the Minute: 20 Double Unders
Stimulus
– Conditioning Category: Grind
– Flow: Starting at the 0:00, athletes will complete 20 double unders, then proceed to the barbell and start chipping away at the 50 clean and jerks. At the 1:00 mark, athletes will need to stop work on the barbell and complete another set of 20 double unders before going back to the barbell. Atheltes will continue on in this fashion until all clean and jerks have been completed.
– The weight on the bar should be something you could complete 15+ reps unbroken when fresh.
– Score: Total Time
Strategy
THE BIG TAKEAWAYS
1. Breathe and relax on the double unders as much as possible.
2. Chip away at the clean and jerks in small sets, singles, or a mixture of both. We want to pick the straegy that will best allow us to continue forward progress.
Modifications
CLEAN AND JERKS
– Single Dumbbell
– Double Dumbbell
DOUBLE-UNDERS
– 30 Single Unders
– 20 Line Hops
– 15s Effort On Any Machine