CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
CompTrain Mindset
“Don’t judge each day by the harvest you reap, but rather by the seeds you plant.” – Robert Lewis Stevensen
The definition of success is whatever we make of it.
Many directly link results to success. And the lack thereof, to failure. But what if we reshaped that way of thinking. What we measured success, as the seeds we “plant for tomorrow”? What if we decide that a successful day is deemed so purely by how much we learned?
We can view days as tests.
Or we can view days as opportunities.
Time to go tend to the field.
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: 63% of 1RM Snatch
Set 2: 66% of 1RM Snatch
Sets 3-5: 69% of 1RM Snatch
STIMULUS
DESCRIPTION
This piece is also a repeat, as we climb 3% over last week
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
“”Low Hang”” is defined as just below the knee
Rounds begin every 2 minutes [0:00-2:00-4:00-6:00-8:00]
MOVEMENT VIDEOS
Complex Demo: https://youtu.be/_mSZ2jUaQqU
Metcon
Dirt Devil (Time)
On the 4:00 x 5 Rounds:
5 Devil Presses (50’s/35’s)
10 Over-and-Back Hops Over Dumbbells
15 Double Dumbbell Squats (50’s/35’s)
10 Over-and-Back Hops Over Dumbbells
5 Devil Presses (50’s/35’s)
DESCRIPTION
Working through 5 fast paced intervals for todays main conditioning piece
You’ll complete the listed work for time and rest until the next 4-minute window begins
For Example: If the work takes you 3 minutes, you’ll have 1 minute to rest before the next round starts
To help maintain intensity, these rounds should take 3 minutes or less – giving you at least 1 minute of rest
Record your time for each interval, as your final score is the slowest of the 5
Rounds begin on the [0-4-8-12-16]
DUMBBELL MOVEMENTS
Let’s choose one dumbbell weight for both weighted movements today
This weight will likely be chosen off the more difficult movement, the Devil’s Press
This station combines a dumbbell burpee with a double dumbbell snatch
There is no pause at the shoulders on the way up, as the weight should travel overhead in one fluid motion
Choose a moderate weight that allows you to complete the 5 reps in around 30-45 seconds
OVER-AND-BACK HOPS OVER DUMBBELLS
You’ll hop over 1 dumbbell for this station
Over and back is equal to 1 rep [20 total hops]
STRATEGY
GENERAL
With rest built into each piece, look to move with a purpose through these 5 stations
Since the score is the slowest of the 5 rounds, this should be a hard, but sustainable pace
It can be helpful to declare your first round as the slowest round
From there, look to hold that speed or find one place to pick up the pace
In a workout like this, simply increasing your transition time from one movement to the next can help you decrease your score each round
After the first round, you’ll have a good sense of what to expect and will better understand where you can gain some time
DEVIL’S PRESS
The Devil’s Press start and end each round
Coming off rest and knowing rest is coming is a nice incentive to stay pushing forward
While it is a challenging movement, it’s also a relatively slow developing movement
Breathing in both the burpee and in the “”swing”” overhead can help
Extra Credit
Metcon (No Measure)
4 Giant Sets:
40 Banded Good Mornings
20 Alternating Pistols
10 Pausing Weighted Glute Bridges
Rest 2 Minutes Between Sets
STIMULUS
DESCRIPTION
Todays Body Armor will focus on the glutes, hamstrings, and quads
We’ll move directly from one movement to the next and rest 2 minutes following the glute bridges
The focus here is on quality over speed
BANDED GOOD MORNINGS
Choose a band tension that allows you to complete all 40 reps without breaking
ALTERNATING PISTOLS
Alternate legs each rep for a total of 10 each side
Choose a rep number or variation that allows you to clear this station in 1:30 or less
PAUSING WEIGHTED GLUTE BRIDGES
Pause for 2 seconds at the finish position of each rep
You can use a dumbbell or barbell to weight this movement
There is the option to increase weight or stay the same across
SUBS
BANDED GOOD MORNINGS
Barbell Good Mornings
Barbell Romanian Deadlifts
ALTERNATING PISTOLS
Reduce Reps
1:30 of Practice
Single Leg Squats to Box or Bench
Weighted Lateral Box Step-ups
PAUSING WEIGHTED GLUTE BRIDGES
10 Single Leg Glute Bridges Each Side (If No Weight)