CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Stay committed to your decisions, but stay flexible to your approach.” – Tony Robbins
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Laying Front Rack Stretch – 1:00
2. Banded Tricep Extension – 1:00/Side
3. Kettlebell Pec Smash – 1:00/Side
Lower Body
1. Active Spidermans – 1:00
2. Butterfly Stretch – :30s
3. Frog Stretch – :30s
ACTIVATION
3-5 Rounds:
100m Run
10 Air Squat
10 Box Jump Step Downs
10 Straight Arm Burpees
MOVEMENT VIDEOS
https://www.youtube.com/watch?v=Fd4rzAi_e_o
https://www.youtube.com/watch?v=wG-yvIREJfc
https://www.youtube.com/watch?v=K3jtDRlPauw
https://www.youtube.com/watch?v=Vaco79moFgk
https://www.youtube.com/watch?v=iucVfjZRzBM
https://www.youtube.com/watch?v=_FtsS6CKby0
Metcon
Poker Face (3 Rounds for reps)
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
12 Front Squats (115/85)(95/65)
6 Burpee Box Jump Overs (24″/20″)
Rest 5 Minutes
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
9 Front Squats (135/95)(115/85)
6 Burpee Box Jump Overs (24″/20″)
Rest 5 Minutes
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
6 Front Squats (155/105)(135/95)
6 Burpee Box Jump Overs (24″/20″)
Stimulus
– Conditioning Category: Sprint
– Last time we completed this workout was 7.22.2020
– Even with the weight increasing each round, we should be able to complete each set of front squats unbroken.
– We will record the rounds plus reps of each couplet and total them.
– The run does not count in our scoring
– Score: Rounds + reps with our overall score being the sum total.
Strategy
THE BIG TAKEAWAYS
1. It’s not worth pushing the run if we can’t get right to work immediately after. Find a pace that allows us to get right to work on the barbell.
2. There is not need to rush through the squats. We are looking for smooth and controlled reps with full range of motion (hips below knees in the bottom, hips open shoulders upright at the top).
3. Let’s stay smooth to “recover” on the burpee box jump overs.
4. With 5 minutes of rest between rounds, we can feel comfortable pushing these intervals hard.
Modifications
400 METER RUN
– 300m Air Runner
– 500/400m Row
– 400m/300m Ski
– 1000m/800m Bike
FRONT SQUAT
– Reduce Weight
– Sub Dumbbells
BURPEE BOX JUMP OVER
– Bar Facing Burpee
– Burpee to Target (12″)