CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“We are what we repeatedly do. Excellence then, is not an act, but a habit.” – Aristotle
One of the most challenging things we can do, is to reflect. To reflect, with brutal honesty.
This quote can be applied in many ways, but it’s most commonly applied to the physical acts of our days. Whether we show up to the gym at 5:30am to train. Whether we eat the proper food we brought to work with us, or order out for lunch.
What’s more challenging, is to look further inward. And reflect, with brutal honesty, on our thoughts. The way we think.
When we missed the lift, what were our immediate thoughts?
When we were cut off on the road by another car, what did we say to ourselves?
When the gossip arrived in the locker room, what did we first think?
If our thoughts become actions, this must be where we start.
MOBILITY
Kettlebell Calf Smash
Foam Roll Shins
Couch Stretch
ACTIVATION
Cossack Squat: 20 alternating reps
Calf Raises: 30 reps
Banded Good Mornings: 30 reps
Metcon
Rest Stop (3 Rounds for reps)
AMRAP 5:
600 Meter Run
1 Round of “Cindy”
Max Squat Cleans (135/95)(95/65)
Rest 5 Minutes
AMRAP 5:
400 Meter Run
2 Rounds of “Cindy”
Max Squat Cleans (155/105)(115/85)
Rest 5 Minutes
AMRAP 5:
200 Meter Run
3 Rounds of “Cindy”
Max Squat Cleans (185/135)(135/95)
STIMULUS
DESCRIPTION
Alternating between 5 minutes on and 5 minutes off in these fast paced intervals
After completing the listed running distance and rounds of “”Cindy””, you’ll complete max squat cleans in the time remaining
With rest built in, the goal is to move quickly and rest as little as possible during the work window
Adjust the volume or movements as needed to give yourself at least 1 minute on the barbell each round
Your score for each round will be total squat cleans completed
Your final score for the workout is all three rounds of squat cleans added together
SQUAT CLEANS
To complete the weights as listed, we recommend having a max squat clean of at least 225/155 (Kilos: 102.5/70)
If you’re not there yet, consider dropping the weights down, at least for the final 2 barbells
CINDY
1 Round of “Cindy” is:
5 Pull-ups
10 Push-ups
15 Air Squats
With short time windows to work within, choose rep numbers or variations for the upper body movements that you see yourself being able to complete unbroken throughout
STRATEGY
RUN
The run starts out most important with the 600 meter effort, as it will eat up most of the 5-minute window
The 200 meter run is the least important, as it is the shortest distance, there are 3 rounds of “Cindy” after, and the heaviest barbell to finish
The 400 meter run is somewhere in the middle of these two
The goal here is to move at a strong speed that allows you to thrive through the rounds of “Cindy”
The idea on these first two stations is to rest as little as possible, giving you maximum time on the barbell
“CINDY”
Push to complete the pull-ups and push-ups in as few sets as possible here
Always switching muscle groups and the urgency of the 5-minute windows are good incentives for big sets
We go from an upper body pull, to an upper body push, to a lower body push
This rotation means little interference between muscle groups, which allows for a higher intensity
As the rounds add up, a quick break on the push