CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Today’s Mindset
–De-Load Week–
“Your obsessions become your possessions.” – Ed Mylett
The word “obsessed” gets a bad rap.
And there’s indeed some merit to that.
But let’s try to define “to be obsessed” a little further. What it’s not defined by is “hours put in”. That may be correlation, but not causality. One is truly obsessed with something when their passion and fire for “that thing” is so great, that their willpower will see them through even the harshest of storms. Where every other person quits… they push on. To one who is obsessed, failure is simply not an option.
Be obsessed with reaching our dreams.
Be obsessed with becoming a better husband. A better wife.
A better son, a better daughter. A better friend, a better neighbor.
Be obsessed with what we care about the most. Our fiercest willpower, pointed in the right direction, is the most powerful thing in the world.
MOBILITY
2 Minutes on an Erg Machine
… into:
1. Barbell Ankle Stretch: 1-2 Minutes
2. Wrist Stretch: 1 Minute
3. Front Squat Hold: 1-2 Minutes
ACTIVATION
8 Minutes Straight
1 Minute Row
1 Minute Glute Bridges
1 Minute Row
1 Minute Single Leg Glute Bridges (30 Seconds Each Side)
1 Minute Row
1 Minute Glute Bridge Walkouts
1 Minute Row
1 Minute Medicine Ball Squats (Bear Hug Ball)
MOVEMENT VIDEOS
Barbell Ankle Stretch
https://www.youtube.com/watch?v=U_rLala-hUM
Wrist Stretch
https://www.youtube.com/watch?v=kjoVDajRxZ0
Glute Bridges
https://www.youtube.com/watch?v=z5Oy18jjbrM
Single Leg Glute Bridges
https://www.youtube.com/watch?v=3JEvY3WLoi0
Glute Bridge Walkouts
https://www.youtube.com/watch?v=_B1fM1ifcms
Metcon
Doce (3 Rounds for reps)
3 x AMRAP 4, resting 4:00 between:
27/21 Calorie Row
21 Power Cleans
15 Burpee BJO (24″/20″)
Part #1 – 135/95
Part #2 – 115/80
Part #3 – 95/65
Stimulus
DESCRIPTION
– We’ll complete as many rounds and reps as possible in these fast-paced intervals
– With rest built in, look to bring the intensity today
– The weight decrease each round will allow us to maintain similar scores despite being fatigued
– The general maximum time we’re looking to spend on the row and power cleans combined is 3 minutes total
– This gives us at least 1 minute to complete burpee box jump overs
POWER CLEANS
– When choosing weights, consider the following set suggestions:
1st Bar: 3-4 Sets Today
2nd Bar: 2-3 Sets Today
3rd Bar: 1-2 Sets Today
BURPEE BOX JUMP OVERS
– You can jump up or step-up out of the burpee
– Jump-up to the box for “RX”
– There is no need to stand to full extension on top of the box
Strategy
ROW
– The goal on the rower is to create a lot of power without completing all out sprints
– Look to control your recovery in and push hard with the legs on the drive out
– Keeping the stroke rate low and power high can help you get to the power cleans quickly and prepared to attack touch-and-go sets
POWER CLEANS
– The power cleans get easier with each round as the weight decreases
– Aim to work through larger sets with each drop in weight
– Even at the heaviest bar, let’s still aim for touch-and-go sets over singles, as the work windows are short
– Here are some options for getting to 21 reps:
Heaviest Bar: 9-7-5, 7-7-7, 6-5-5-5
Middle Bar: 12-9, 7-7-7
Lightest Bar: 21, 12-9
BURPEE BOX JUMP OVERS
– Let’s move at a strong pace here that gets you back to the rower ASAP
– Even if the first couple calories on the rower are slower because of your aggressive pace here, you got strapped in and started moving the handle
Modifications
CALORIE ROW
– Equal Calorie Schwinn Bike
– 21/15 Calorie Assault Bike, Echo Bike, Bike Erg, or Ski Erg
– 400 Meter Run
– 300 Meter Air Runner or Trueform
POWER CLEANS
– Double
Extra Credit
Metcon (No Measure)
Body Armor
3 Giant Sets:
7 Barbell Bench Press
14 Double Dumbbell Bent Over Row
28 Banded Pull-Aparts
Rest 2:00 between sets
Stimulus
DESCRIPTION
– An upper body push/pull piece to finish the day.
– We want to try and have the negative of the movement slower than the concentric part of the movement on the bench press and bent-over rows.
– This tempo allows us to slowly load and build strength throughout the full range of motion.
– Emphasize technique and control overloading.
Modifications
BARBELL BENCH PRESS
– Dumbbell Bench Press
– Barbell Floor Press
– Dumbbell Floor Press
– Deficit Weighted Push-ups
DOUBLE DUMBBELL BENT OVER ROW
– Barbell Bent Over Row
– Odd Object Bent Over Row
BANDED PULL APARTS
– Ring Rows
– Bent Over Dumbbell Reverse Flys