CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Today’s Mindset
“Don’t look for the third thing.” – Marcus Aurelius
Marcus Aurelius breaks down a good deed into two positive results:
1. You did good, and,
2. You helped another.
The first positive result is that *you* did good. Every good deed is a vote towards ourselves becoming better human beings. The second is that your actions helped *another*. Whether big or small, you’ve benefitted another human being today.
There is a “third thing” that one can seek, and it was Marcus strongly speaks against: credit.
When one contributes with a good deed, doing right by oneself, and doing right by another, is enough. The desire to receive praise for such an action is the pitfall he warns against. To go around expecting thanks is what he deems as greedy, which can trickle into other areas of life.
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Banded Pass Throughs – 1:00
2. Wall Pec Stretch – 1:00/side
3. Barbell Forearm Smash – 1:00/side
Lower Body
1. Banded Hamstring Stretch – 1:00/side
2. Straddle Stretch – 1:00
3. Couch Stretch – 1:00/side
ACTIVATION
3 Rounds for Quality
5 Clean Deadlifts
5 Clean Grip High Pulls
5 Tall Cleans
5 Strict Press
5 Push Jerk
CrossOver Symmetry Protocols:
A. CrossOver Symmetry Activation
B. Hip Halo Activation
(Videos coming soon!)
MOVEMENT VIDEOS
Tall Clean
https://www.youtube.com/watch?v=264Xx16d1HM
Wall Pec Stretch
https://www.youtube.com/watch?v=_Fo1Jva3tGc
Barbell Forearm Smash
https://www.youtube.com/watch?v=6dEM-RmBG7k
Banded Hamstring Stretch
https://www.youtube.com/watch?v=PzAKnSyF8gA
Straddle Stretch
https://www.youtube.com/watch?v=O5vMN6aCT98
Couch Stretch
https://www.youtube.com/watch?v=YyiDDJb_tgw
Metcon
Wise Men (3 Rounds for reps)
AMRAP 3:
Max Rounds of Macho Man (135/95)(75/55)
Rest 3 Minutes
AMRAP 3:
Max Rounds of Macho Man (155/105)(95/65)
Rest 3 Minutes
AMRAP 3:
Max Rounds of Macho Man (185/135)(135/95)
On the 0:00…
Stimulus
– “Wise Men” is a conditioning benchmark of our training cycle, testing barbell cycling.
– We’ll retest this workout at the end of the cycle.
– Loading is inteded to progress from light, to moderate, to heavy.
– 1st Weight: Ability to cycle for 12+ Unbroken CJ when fresh.
– 2nd Weight: Ability to cycle for 8 Unbroken CJ when fresh.
– 3rd Weight: Ability to cycle for 4 Unbroken CJ when fresh.
Strategy
The Big Takeaways:
1. Be smart about where we break.
2. Push for unbroken front squats and jerks.
Example “Flow” to a set:
– 1 Power Clean
– 1 Power Clean
– 1 Power Clean + 3 Unbroken FS + 3 Unbroken PJ
– The above is an example of how to pace out our three minutes.
– With purposeful breaks between the cleans, we have a chance to breathe.
– But once that third power clean is completed, we keep the bar up for the remainder of the “complex” (3 FS + 3 PJ).
– As the weight gets heavier, another break after the 3rd and final front squat can be a smart move.
– As with any complex break, we want to be thoughtful in where we break so that we do not waste energy cycling through reps we don’t “need”.
Modifications
3 POWER CLEAN
– Dual DB Power Cleans
– 2x Reps Alternating Single DB Power Cleans
– Odd Object Ground to Shoulder
3 FRONT SQUAT
– Dual DB Front Squats
– DB Goblet Squat
– Odd Object Squat
3 Push Jerks
– Dual DB Push Jerk
– 2x Reps Single Arm DB Push Jerk
– 2x Reps Odd Object Shoulder to Overhead
Metcon (Weight)
On the 20:00… Clean and Jerk Complex
7:00 to Build to a Heavy Complex:
1 Power Cleans
3 Front Squats
1 Split Jerk
Stimulus
– Purposefully lifting fatigued here.
– In competition, especially the Open, we have seen many heavy tests that follow conditioning work.
– In an environment where we have clearly completed a large amount of clean and jerks, the training stimulus is simple: let’s see how our body responds and performs as we go heavy.
Strategy
– Good place to start here is moderately heavier than our final barbell on “Wise Men”.
– Depsite the majorty of the reps being front squats, the limiting factor may very well be the *Jerk*.
– This is largely because of the front squats to be honest. Fatiguing our legs and front rack, let’s expect this jerk to be challenging, and let’s expect to overcome it.