CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
MOBILITY
Overhead Stretch on Wall – 2 Minute Hold
Table Top Stretch – 2 Minute Hold
Squat Hold – 2 Minute Hold
ACTIVATION
3 Sets
1 Minute Bike
10 PVC Pass Throughs
10 Air Squats
:20 Second Hollow Hold
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Weightlifting
Metcon (Weight)
Clean Pull Complex
On the 1:30 x 5 Sets:
1 Pausing Clean Deadlift
1 Tempo Clean Pull
1 Clean Pull
Set 1: 70% of 1RM Clean and Jerk
Set 2: 75% of 1RM Clean and Jerk
Set 3-5: 80% of 1RM Clean and Jerk
STIMULUS
This barbell complex is designed to help strengthen your pull and positioning off the floor in the clean
Rounds take place every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00)
These percentages are based off your 1RM Clean and Jerk
The three movements are to be performed as follows:
Pausing Clean Deadlift: Pause 2 Seconds at Knee + 2 Second at Jumping Position
Tempo Clean Pull: 3 Second Controlled Pull to Knees + Accelerate Past Knees
Clean Pull: Normal Clean Pull with No Tempo
See below for a video demo of this Clean Complex
MOVEMENT VIDEOS
Complex Demo: https://youtu.be/UASSJEZMPqw
Metcon (Weight)
Snatch Pull Complex
On the 1:30 x 5 Sets:
1 Pausing Snatch Deadlift
1 Tempo Snatch Pull
1 Snatch Pull
Set 1: 70% of 1RM Snatch
Set 2: 75%
Set 3-5: 80%
STIMULUS
This barbell complex is designed to help strengthen your pull and positioning off the floor in the snatch
Rounds take place every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00)
These percentages are based off your 1RM Snatch
The three movements are to be performed as follows:
Pausing Snatch Deadlift: Pause 2 Seconds at Knee + 2 Second at Jumping Position
Tempo Snatch Pull: 3 Second Controlled Pull to Knees + Accelerate Past Knees
Snatch Pull: Normal Snatch Pull with No Tempo
See below for a video demo of this Snatch Complex
We’ll repeat this complex next week at increased percentages
MOVEMENT VIDEOS
Complex Demo: https://youtu.be/87GZNvHW1pk
Metcon
Herky Jerky (Time)
For Time:
50 Wallballs
40 Single Dumbbell Hang Clean & Jerk
30 Single Dumbbell Box Step-ups
50/35 Calorie Bike
30 Single Dumbbell Box Step-ups
40 Single Dumbbell Hang Clean & Jerk
50 Wallballs
Dumbbell: 50/35
Box: 24/20
Wallball: 20/14
STIMULUS
GENERAL
This big up and back chipper workout is designed to take about 15-20 minutes to complete
WALLBALLS
Choose a weight that allows you to complete 30+ reps unbrokne when fresh
SINGLE DUMBBELL HANG CLEAN & JERK
We’ll switch arms every 5 reps here
Choose a weight that allows you to complete between 15-20 reps at a time
For the hang clean, you can swing the dumbbell between your leg like a kettlebell
On the jerk, you can push press or push jerk the weigh overhead
SINGLE DUMBBELL BOX STEP-UPS
We’ll alternate legs every rep on the single dumbbell box step-ups
You can hold the dumbbell wherever is most comfortable for you
With a lot of grip potentially involved in the hang clean and jerks, we recommend supporting the bell on your shoulder
Make sure to stand to full extension on top of the box
If you are modifying, you can use a different weight on the box step-ups than you did for the hang clean and jerks
Choose a weight or height that allows you to complete the 30 reps with only 1 break
BIKE ERG
The bike in in the middle of the workout should take about 3:30-5:00 to complete
See further down the page for bike erg “subs”
STRATEGY
GENERAL
In a workout that mirrors itself, try to pick a break-up strategy and pace from the beginning that you see yourself being able to re-create or improve upon during the second half of the workout
This will be a leg and shoulder intensive piece
Consider how you would break these movements up in the second half under fatigue and do that in the first half.
SUBS
BIKE
1,000 Meter Row
800 Meter Run
Extra Credit
Metcon (No Measure)
Midline:
Not For Time:
30 GHD Sit-ups
1 Minute Hip Extension Hold
25 GHD Sit-ups
45 Second Hip Extension Hold
20 GHD Sit-ups
30 Second Extension Hold
15 GHD Sit-ups
15 Second Hip Extension Hold
STIMULUS
Working all sides of our midline with this pairing of GHD Sit-ups and Hip Extension Holds
This piece is not for time – rather for quality
The time on the Hip Extension Hold is accumulated and does not have to be completed unbroken
MOVEMENT VIDEOS
GHD Sit-ups: https://youtu.be/EeJEx5-YO88
Hip Extension Hold: https://youtu.be/6unUeUzvNkE
The Hip Extension Hold Video is of Hip Extensions. Hold at the Top with Your Body Parallel to the Ground During this Piece.
SUBS
GHD Sit-ups
Weighted Sit-ups https://youtu.be/dqbCN9q1Owc
Hip Extension Hold
Arch Hold Video