CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Today’s Mindset
“I would rather die of passion than boredom.” – Vincent Van Gogh
There are times in our lives, whether it be during training, at work, or at home, where we question the choices we’ve made. They tend to arrive shortly after we make an important decision. A form of “buyers remorse”, where we wonder if we’re on the right path.
It is a human condition to seek certainty. We simply want to know we’re clearly on the right path.
But… do we really?
Think back to a moment of *uncertainty*. The first day we first talked to our significant other. The first time we went on a roller coaster ride. The first time we walked into a CrossFit gym.
Uncertainty makes us feel alive. Those moments are etched into our lives, and are some of our fondest memories. If everything was known, expected, and pre-determined… life would be so horribly boring. It wouldn’t be a life at all.
Where others may run from uncertainty, let’s embrace it for what it is, and create the life of memories we’ll look back on.
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Banded Triceps Stretch – 1:00/side
2. Handstand Hold Stretch – 0:30
3. Childs Pose – 2:00
Lower Body
1. Ankle Dorsiflection w/ Kettlebell – 1:00/side
2. Calf Stretch on Post – 1:00/side
3. Pigeon Stretch – 1:00/side
ACTIVATION
3 Rounds for Quality:
25 single unders
10 Inchworm to Push-up
10 Jumping Air Squats
10/7 Calorie Erg Machine of Your Choice
MOVEMENT VIDEOS
Ankle Dorsiflection w/ Kettlebell
https://www.youtube.com/watch?v=WAmted3Z3PE
Pigeon Stretch
https://www.youtube.com/watch?v=sFvViEiegKw
Calf Stretch on Post
https://www.youtube.com/watch?v=KxO1TcdFynU
Banded Triceps Stretch
https://www.youtube.com/watch?v=w0T-hTMRp80
Handstand Hold Stretch
https://www.youtube.com/watch?v=gPQmpFu5OD0
Childs Pose
https://www.youtube.com/watch?v=QDlMqGeKFNw
Metcon
Buy Low, Sell High (3 Rounds for reps)
A. AMRAP 5:
Buy-In: 150 DU
10 Kipping HSPU
15 OHS (95/65lb)(75/55lb)
Rest 3 mins
B. AMRAP 5:
Buy-In: 100 DU
10 Kipping HSPU
10 OHS (135/95lb)(95/65lb)
Rest 3 mins
C. AMRAP 5:
Buy-In: 50 DU
10 Kipping HSPU
5 OHS, (185/135lb)(115/80lb)
Stimulus
– Handstand Pushups: A set count we feel very comfortable completing in 2 sets (at most) each round.
– Barbell #1 – OHS weight we can cycle for 21+ reps unbroken when fresh.
– Barbell #2 – OHS weight we can cycle for 15+ reps unbroken when fresh.
– Barbell #3 – OHS weight we can cycle for 9+ reps unbroken when fresh.
– Our score will be the total reps of all 3 parts combined.
Strategy
THE BIG TAKEAWAYS
1. If we need to break sets up, we want to do it early and at least 1-2 reps before we think we need to.
2. We want to plan our breaks before the workout begins so we are in control the entire time and can get back to work quicker. We say it all the time, but a planned rest is always shorter than an unplanned one.
3. The overhead squats should be a place where we can breathe as we go and should aim to be unbroken. The rest times in one set of overhead squats can add up quickly with the drop and getting it back overhead.
Modifications
DOUBLE UNDERS
– 1.5x Single Unders
– Double Taps
– Line Hops
KIPPING HANDSTAND PUSH-UPS
– Use Risers
– Dual Dumbbell Push Press
– Plyo Push-ups
– Standard Push-ups
– Box Handstand Push-ups
OVERHEAD SQUATS
– Reduce Weight
– Front Squats
– Single DB Overhead Squats
MOVEMENT VIDEOS
Box Handstand Push-Up
https://www.youtube.com/watch?v=jGLKe0BtznQ
Weightlifting
Metcon (Time)
Barbell Cycling
For Time:
12 Push Jerks
9 Push Jerks
6 Push Jerks
Rest 1:00
6 Push Jerks
9 Push Jerks
12 Push Jerks
Single bar, taken from the rack, changing weights on our own.
Stimulus
Set of 12 @ 60% of 1RM Jerk of 1RM Jerk
Set of 9 @ 70% of 1RM Jerk
Set of 6 @ 80% of 1RM Jerk
– Aim here is to bring about awareness to our weakest link in the movement.
– When we go towards higher volume, it exposes the holes we have.
– Be mindful and take note of how we feel/perform when deep in the sets.
– Mechanics, mechanics, mechanics.
Modifications
PUSH JERK
– Reduce Weight
– Dual Dumbbell Push Jerk
– Dual KB Push Jerk