CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“I don’t like that man. I should get to know him better.” – Abraham Lincoln
Perspective is everything.
In the abundance mindset, there is the belief all human beings are good. No one is born evil. The differences, between a terrorist and a police officer, are not malintentions. Both in their own mind, believe they are doing “the right thing”. The difference between the two are their interpretations, and understanding, of the world. Massive differences, but still at the root, perspectives.
A situation we can all relate to from some point in our lives, is poor first impression. An introduction to someone who… you’d rather not spend another second on. After the interaction, you want to distance yourself as far away as possible. Yet, life puts us right back next to them, not by choice, but by chance.
And we talk. And we strike some common ground. And we understand. We may not be close friends, but the brief amount of time we spent with them afforded us the chance to better understand their perspective.
Next time we find ourselves feel the wave of animosity towards someone, remind ourselves… we just need to get to know them a little bit better.
MOBILITY
Banded Tricep Stretch
Banded Hamstring Pull-Downs
Butterfly Stretch
ACTIVATION
3 Rounds:
5 Russian Baby Makers
10 Calorie Bike
15 Banded Pull-Aparts
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Weightlifting
Snatch
On the 2:00 x 5 Sets:
1 Low Hang Power Snatch
1 Power Snatch
1 Low Hang Squat Snatch
1 Squat Snatch
Set 1: 60% of 1RM Snatch
Set 2: 63% of 1RM Snatch
Sets 3-5: 66% of 1RM Snatch
STIMULUS
DESCRIPTION
“”Low Hang”” is defined as just below the knee
The focus of this piece is to keep the bar close to the body as your navigate the knees
These 4 reps are designed to be completed without letting go of the bar
Rounds begin every 2 minutes [0:00-2:00-4:00-6:00-8:00]
MOVEMENT VIDEOS
Complex Demo: https://youtu.be/_mSZ2jUaQqU
Metcon
Hook and Ladder (3 Rounds for time)
[On the 0:00]
1 Round:
30 Lateral Barbell Burpees
30 Power Clean and Jerks (95/65)(75/55)
[On the 5:00]
2 Rounds:
15 Lateral Barbell Burpees
15 Power Clean and Jerks (95/65)(75/55)
[On the 10:00]
3 Rounds:
10 Lateral Barbell Burpees
10 Power Clean and Jerks (95/65)(75/55)
STIMULUS
DESCRIPTION
Each round of todays interval workout includes the same amount of work completed in 3 different iterations
The total amount of work in each 5-minute window is 30 reps at each movement
With rest built in, we’re looking to move quickly through each interval
To ensure you have enough rest built in, each piece should take less than 4 minutes to complete
This gives you at least 1 minute of rest before beginning the next iteration
Record your time for each interval, as your final score is the sum total of these 3 efforts
LATERAL BARBELL BURPEES
This movement is completed laterally over the barbell
The chest and thighs hit the floor in the bottom
You can jump up or step up out of the burpee
The feet should pass over the handle as you jump over the barbell
There is no need to stand to full extension on the jump
POWER CLEAN AND JERKS
We’ll use a lighter load here today with the emphasis on cycling
This should be a weight that you could complete for 25+ reps unbroken when fresh
STRATEGY
GENERAL
With built in rest between rounds, look to move with a purpose through each station
While the reps looks different in each interval, the overall workload is the same
That being said, aim to keep these 3 scores within 10 seconds of each other
Use your first interval score to guide your efforts in the second and third
LATERAL BARBELL BURPEES
Find a pace for your burpees that supports your plan on the power clean and jerks
If we had to pick, it’s better to slow these down a touch in order to go bigger on the clean and jerks
You’ll always be moving here, so find a steady rhythm and keep breathing
POWER CLEAN AND JERKS
This is the most important movement in the workout, as it is the one we would stop moving on
Grip/time under tension will become an issue, and is a focus point for today… we’re building that capacity
Plan out your breaks ahead of time and try to make them last less than 10 seconds
Extra Credit
Metcon (No Measure)
Capacity Builder
For Time:
21-18-15-12-9-6-3:
Unbroken Deadlifts (185/135)
STIMULUS
DESCRIPTION
Building upper limit capacity and awareness in the deadlift today
In other words, not only the raw ability, but the awareness on when/where to push
Knowing ourselves in such a sense is a skill we will refine, as it’s strategy at the base level
Stimulus calls for a moderate load today.. we’ll push for heavier loads in the coming weeks
Visualize a weight we could cycle for 30+ reps unbroken
Better to go slightly lighter than slightly too heavy
For if we “break” a set in the middle, we need to repeat that set