CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Motivation can get you started. Commitment is what keeps you going.” – Jim Rohn
Motivation feels good.
It makes things feel, just, easy. So natural.
We recognize anything in life that’s worth working towards… won’t be easy. And it will not be a matter of if, but when, we are challenged and tested to the core. In this moment, motivation may very well not be there for us. What will be however, is our commitment.
Our success can be drawn back to the level of commitment to the little things. “Discipline” is not reserved for the military or martial arts – it is our anchor for seeing us through the storm. It won’t be a single action that makes, or breaks us. It’s instead hundreds and thousands of smaller decisions, repeated time and time again, through the dedicated commitment to discipline ourselves.
Let’s be aware of the habits and commitments we hold ourselves to. Whereas motivation is a short-term fix, commitments to daily healthy habits guide us through the inevitable storms.
MOBILITY
Calf Stretch to Post
Straddle Stretch
Foam Roll Thorasic Spine
ACTIVATION
For 7 minutes at a controlled pace:
10 Scap Pull-ups
10 Bar Kips Arch to Hollow
20 ft. walking lunge
30 second hollow hold
*Move through this circuit as many times as 7 minutes will allow at a controlled pace.
Weightlifting
Snatch
On the Minute x 10:
1 Low-Hang Squat Snatch
Set 1: 65% of 1RM Snatch
Sets 2-10: Build to a Heavy Single
STIMULUS
DESCRIPTION
This piece begins at the [0:00] on the running clock
We’ll pick up where we left off, completing the opening set at 65% of your 1RM Snatch
For the remaining 9 sets, gradually build to a heavy single for the day
You do not have to build in weight every set, but the aim is to climb up
These 10 sets are designed to be completed at the top of every minute
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
DESCRIPTION
We’ll work for 5 minutes, then rest for 5 minutes in these 3 fast-paced intervals
Each interval begins with a “buy-in” 400 meter run
This run only happens once to start each interval
In the remaining time, you’ll complete as many rounds and reps as you can of front squats and burpee box jump overs
The runs should take 2 minutes or less to complete, giving you 3 minutes to work through the inside work
FRONT SQUATS
The weight starts low and the reps start high in the first interval
From there, the weight will increase and the reps will decrease
This ideally allows you to complete a similar (rounds + reps) score with each interval
These should all be weights and rep schemes that you are comfortable completing unbroken today
The bar will be taken from the floor, not a rack
You are allowed to squat clean the first rep of each set
BURPEE BOX JUMP OVERS
We’ll face the box in the burpee instead of moving laterally
You can jump-up or step-up out of the burpee, but should jump onto the box
There is no need to stand to full extension on top of the box
STRATEGY
With 5 minutes on and 5 minutes off, look to move with a purpose through these intervals
Anytime there is rest built in, the goal is to avoid resting during the work portion
Since the effort is 5 minutes long, there will still be some pacing involved
The two places we’ll always be able to move today are the buy-in run and burpee box jump overs
The station that we would likely have to stop on is the front squats
That being said, look to maximze your time spent moving on the barbell
Find a pace on the run and box that allows you to hold onto the front squats for ideally unbroken sets
After finishing the first interval, you can use your score to guide your effort for the final two efforts
With the reps slightly decreasing, look to keep your score within a few reps of each other from round to round
SUBS
400 METER RUN
500 Meter Row
25/18 Calorie Assault or Echo Bike
Extra Credit
Metcon (No Measure)
Recovery Bike
Not For Score:
4:00 Light Pace
3:00 Moderate Pace
2:00 Hard Pace
3:00 Moderate Pace
4:00 Light Pace
STIMULUS
DESCRIPTION
Finishing out the day with a 16-minute recovery session on your indoor bike of choice
Establish 3 different paces for yourself based on feel
If unable to bike, see below for subs
SUBS
BIKE
Run (Machine or Outside)
Swim
Row
Ski Erg