CrossFit Indian Trail – CrossFit

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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″)