CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“All progress depends on the irrational person.”
FOAM ROLL & ACTIVATION
Foam Roll (~5:00)
Crossover Symmetry Shoulder Protocol (~5:00)
Crossover Symmetry Hip Halo Protocol (~5:00)
MOBILITY
1. Calf Stretch On Post – 1:00/Side
2. Knuckle Drags – 1:00
3. Russian Baby Makers – 1:00
4. Couch Stretch – 1:00/Side
5. Pigeon Pose – 1:00/Side
GENERAL WARM-UP
3 Rounds:
1:00 Light Jog
15 Banded Good Mornings
1:00 Easy Bike
:30s Plank Hold
MOBILITY VIDEOS
https://www.youtube.com/watch?v=oTe0QhMU6zA
https://www.youtube.com/watch?v=EyZOCt5AQ9Y
https://www.youtube.com/watch?v=7m7pOvQP4h4
https://www.youtube.com/watch?v=STEDuqJ-UR4
https://www.youtube.com/watch?v=NX4cM2Yzmjs
Gymnastics
Weighted Pull-Ups
Weighted Strict Pull-ups
[BASED ON MAX SET OF STRICT PULL-UPS FROM WEEK 1]
5-9 Unbroken: 3-2-1-1-1
10+ Unbroken: 4-3-3-2-1
*Rest as needed between sets.
*Build in weight each set.
Stimulus
– If you have not completed a max set of strict pull-ups, complete that now instead of this piece.
– Score: Enter loading for each set.
Modifications
WEIGHTED STRICT PULL-UPS
– Remove Weight
– Banded Strict Pull-Ups
Metcon
Oh My Tosh (9 Rounds for time)
[On the 0]:
200 Meter Run + 3 Deadlifts
[On the 2]:
400 Meter Run + 6 Deadlifts
[On the 6]:
600 Meter Run + 9 Deadlifts
[On the 12]:
200 Meter Run + 3 Deadlifts
[On the 14]:
400 Meter Run + 6 Deadlifts
[On the 18]:
600 Meter Run + 9 Deadlifts
[On the 24]:
200 Meter Run + 3 Deadlifts
[On the 26]:
400 Meter Run + 6 Deadlifts
[On the 30]:
600 Meter Run + 9 Deadlifts
Barbell: (225/155)(185/135)
Stimulus
– CONDITIONING CATEGORY: Sprint
– 200M RUN: About 1:00.
– DEADLIFTS: Unbroken sets. 3 reps should take about 20s.
– 9 SCORES: Enter time for each interval. Overall score will be the sum total of all the intervals.
Strategy
– Push the runs.
– Quickly transition from the run to the bar.
– Smooth cycle on the deadlifts.
– Big breaths during rest periods to calm the heart rate.
Modifications
200 METER RUN
– Reduce Distance
– 250m Row
– 500m Bike
– 200m Ski
– 15 x 10m Shuttle Runs
DEADLIFTS
– Reduce Weight
– Reduce Reps
– Sub Dumbbell(s)
– 2x Step-Back Lunges