CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.” – Confucius
When obstacles arise, we often find ourselves at a crossroad. One option is that we can allow the adversity to adjust our goal, moving into a state of compromise. The other option is that we keep the destination… and adjust the sails.
If our reaction under adversity is to compromise the goal and make it a bit easier, we’re now simply continuing on to “check the box”. But goals aren’t meant to be checked – they are meant to change us. And anything of that magnitude is going to mother-freaking-hard.
Let’s make it part of our identity – when times get hard, we go harder.
MOBILITY
Kneeling Split
Butterfly Stretch
Laying Front Rack Stretch
ACTIVATION
500 Meter Row
5 Wall walks
5 burpees
500 Meter Row
20 Banded Good Mornings
5 Burpees
500 Meter Row
10 Dumbbell Strict Press (3 second pause and stretch at the top)
5 Burpees
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Weightlifting
Deadlift
5-Rep Max
STIMULUS
DESCRIPTION
Kicking off todays training by setting a benchmark for a 5RM Deadlift
Gradually build up in weight to a this heavy set, taking as many attempts as you need to do so
These reps should be completed without any pauses or resetting of the hands on the floor
Metcon
Garage War (3 Rounds for reps)
3 Rounds For Reps:
1 Minute Thrusters (95/65)
1 Minute Power Cleans (95/65)
1 Minute Over and Back Barbell Hops
1 Minute Push Presses (95/65)
1 Minute Burpees
1 Minute Rest
STIMULUS
DESCRIPTION
You’ll work for 5 minutes straight before resting for 1 in this “Fight Gone Bad” style workout
This piece includes 3 moderately loaded weightlifting stations and 2 bodyweight stations
Keep a running rep count with each movement, as your score is the total number of reps completed at the end of the 3 rounds
Write down your reps for each round during your 1 minute of rest
BARBELL MOVEMENTS
Use one weight for all 3 movements
Choose this loading based on the most challenging movement for you – likely the thruster
This should be a weight that allows you to complete 21+ thrusters unbroken when fresh
Here are some notes on a couple of these movements:
Power Cleans: Barbell must touch the ground, then reach the front rack with elbows through and full extension.
Thrusters & Push Press: There is no re-bend of the knees after driving the barbell overhead
OVER AND BACK BARBELL HOPS
Just like the name suggests, you’ll jump over the barbell and back
Over and back is equal to 1 rep
If it helps, simply count total jumps and cut the number in half at the end
BURPEES
These are standard burpees:
Hit your chest and thighs to the floor
Jump up or step up out of the bottom
Reach full extension with a small clap overhead and some air under the feet
STRATEGY
GENERAL
With a short 1 minute of rest after each round, we won’t be sprinting through these 5 movements
Move with a purpose, but find a speed that allows you to keep rounds within 5-10 reps of each other
There are a couple ways to accomplish this
The first option is to have a rep goal for each round or each movement
For Example: You could try to hold somewhere between 12-20 reps on each movement or 60-100 reps for each round
This gives you a target to aim for every minute or every round
If one movement falls off, you can look to make it up on another
Another option would be to pre-set the time you are working and resting within each minute
Extra Credit
Metcon (No Measure)
Skill Conditioning
Alternating On the Minute x 10 (5 Rounds):
Even: 50’ Handstand Walk
Odd: 7 Barbell Bench Press
STIMULUS
DESCRIPTION
Alternating between strength and skill in this “on the minute” couplet
The bench press will challenge your lockout and upper body stamina in the handstand walk
There is no score for this piece, but do record any notes you have on the session regarding weights used, handstand walk variations, etc…
HANDSTAND WALK
Choose a distance that you can complete in 45 seconds or less
This gives you enough rest and transition time from this movement to the bench
BARBELL BENCH PRESS
The 7 reps here are designed to be completed unbroken each round
There is no prescribed weight for this piece
A good place to start is around 60-70% of your 1RM Bench Press
You have the option to increase weight or stay at the same load across the 5 rounds
Make sure to use a spotter for this piece
If you don’t have a spotter, do not put clips on the bar so you can safely bail if needed
SUBS
HANDSTAND WALK
45 Seconds of Practice
Reduce Distance
30 Seconds Handstand Weight Shifting
30 Seconds Box Shoulder Taps