CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
2 minutes easy on any machine…
1:00 lacrosse ball pec smash each side
1:00 wall pec stretch each side
1:00 banded triceps stretch each side
1:00 spiderman and reach each side
7:00 for quality:
5 inch worms w/ pushup
30′ DB death march (light weight)
10 ring rows
10 slow tempo air squats
*repeat this circuit for 7:00*
Gymnastics
Metcon (Weight)
Gymnastics Stamina
Alternating “on the 2:00” x 5 rounds:
on the 0:00…
30% max kipping hspu
30% max ring mu
on the 2:00…
build to a heavy unbroken complex:
3 power cleans
3 front squats
3 push jerks
Percentages based on 1rm clean and jerk:
set 1 – 55%
set 2 – 60%
set 3 – 65%
set 4+5 – build to a heavy complex
Score is heaviest load.
This piece will flow as follows:
0:00-2:00 – Gymnastics set
2:00-4:00 – Weightlifting Complex
4:00-6:00 – Gymnastics set
6:00-8:00 – Weightlifting Complex
8:00-10:00 – Gymnastics set
10:00-12:00 – Weightlifting Complex
12:00-14:00 – Gymnastics set
14:00-16:00 – Weightlifting Complex
16:00-18:00 – Gymnastics set
18:00-20:00 – Weightlifting Complex
Modifications:
HSPU
Box HSPU
standard pushup
Ring MU
banded ring mu
jumping mu
burpee pullups
strict false grip ring pullups
Metcon
20 Questions (Time)
For Time:
20 Power Cleans
20 Thrusters
20 Push Press
20 Hang Power Snatches
20 Overhead Squats
20 Front Squats
**On the Minute – 5 burpees**
RX+ – 95/65 barbell
RX – 75/55 barbell
Complete the 120 reps for time.
5 burpees must be completed at the top of each minute, which will slow your progress. After the burpees, you go right back to the barbell work where you left off.
We begin the workout with burpees at 0:00, and will repeat them on the 1:00, 2:00, 3:00 and so on.
The intended time range for this workout is 12-15 minutes.
If we look at the most challenging movement for a specific athlete, the load should be such that we could complete 25-30 reps unbroken when fresh, at that load for that movement. This will vary by athlete, but likely the thrusters, hand power snatches, or overhead squats.
Modification – all DB movements
-30 reps of single arm movement (15 per side)
-Single DB power cleans
-Single DB thrusters
….