CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.” – Elizabeth Roth
FOAM ROLL & ACTIVATION
Foam Roll (~5:00)
Crossover Symmetry Shoulder Protocol (~5:00)
Crossover Symmetry Hip Halo Protocol (~5:00)
MOBILITY
1. Pigeon Pose – 1:00/Side
2. Banded Hip Flexor Stretch – 1:00/Side
3. Banded Hamstring Stretch – 1:00/Side
4. Banded Lat Stretch – 1:00/Side
5. Banded Pass Through – 1:00
GENERAL WARM-UP
3 Rounds:
1:00 Easy Bike
10 Banded Good Mornings
5 Push-Ups
10 Air Squats
5 Scap Retractions
MOBILITY VIDEOS
https://www.youtube.com/watch?v=NX4cM2Yzmjs
https://www.youtube.com/watch?v=YVGpcXfpj_M
https://www.youtube.com/watch?v=ONNfENO9A9U
https://www.youtube.com/watch?v=SKvaqHjASWM
https://www.youtube.com/watch?v=k3dUSlXxYKo
Gymnastics
Metcon (AMRAP – Reps)
Strict Pull-ups
[BASED ON MAX UNBROKEN SET FROM WEEK 1]
5 Unbroken: 3-3-3
10 Unbroken: 5-5-5
15 Unbroken: 7-7-7
20 Unbroken: 9-9-9
25 Unbroken: 11-11-11
Stimulus
– A slight backoff in volume here on our deload week.
– We are basing these sets today on our max effort set from the first week.
– The number on the left is your test score. The numbers on the right are your sets for today.
– If we haven’t performed a max unbroken set of these, or don’t have an idea to estimate, do that here so that moving forward we are able to progress.
– We want to aim to complete these sets unbroken. It’s ok if not, but that is our goal.
– Rest as needed between sets, but take note of our rest periods for future sessions.
– Score: Enter reps completed for each set.
Metcon
Furiously Fast (3 Rounds for reps)
AMRAP 6:
Max Rounds of “DT” (115/85)(95/65)
1 Round of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rest 6 Minutes
AMRAP 6:
Max Rounds of “Cindy”
1 Round of “Cindy”:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Rest 6 Minutes
AMRAP 6:
Max Calorie Assault Bike
Stimulus
– Conditioning Category: Sprint
– Each round of “DT” should take less than 2:00.
– Each round of “Cindy” should take less than 1:30.
– Score: Enter reps of “DT”, reps of “Cindy”, and total calories.
Strategy
– The barbell in the first AMRAP is at a weight that is lighter than our usual “DT” weight. We can aim to complete each round using the traditional break up strategy of 11 deadlifts, drop, 1 deadlift into 8 hang power cleans, drop, 1 hang power clean into 6 unbroken push jerks.
– The “Cindy” rounds can be performed on the minute if transitions are fast and if there are minimal breaks. We can use the clock in this AMRAP to hold us accountable and see how close to 6 rounds we can get.
– The in the last AMRAP we use the 6 minutes as a ramp up. Every 2 minutes, we can aim to increase our speed and intensity.
Modifications
ROUNDS OF “DT”
– Reduce Load
– Reduce Reps
– Sub Dumbbell(s)
MAX ROUNDS OF “CINDY”
– Reduce Reps
– 15 Push-Ups + 15 Air Squats
MAX CALORIE ASSAULT BIKE
– Max Cals On Any Other Machine