CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“If you want to improve, be content to be thought foolish, and stupid.” – Epictetus
If there’s one thing we can guarantee ourselves, it’s that we’re going to make mistakes. We’re going to fall flat on our face and embarrass ourselves. It’s just part of the way.
But if we promise ourselves one thing, everything changes. The promise to uphold the willingness to learn.
To take the failure from “this isn’t for me” and translate it into “I’m not good enough yet”. It’s never a challenge of if we can do it or not… but rather a challenge of how bad do we want it. How hard we’ll work for it. We can sit and wallow, or we can meet fire with fire. To pick up the pieces, binding and mending them together, to ultimately make them far stronger than before.
MOBILITY
Barbell Thoracic Opener: 2 Minutes
Couch Stretch: 2 Minutes Each Side
Straddle Stretch: 1 Minute
ACTIVATION
2 Rounds:
1 Minute Row
1 Minute PVC Pass Throughs
1 Minute PVC Overhead Squats
1 Minute Alternating Box Step-ups
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Metcon
Five Below (3 Rounds for reps)
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
12 Dumbbell Front Squats (50’s/35’s)
Rest 5 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
9 Dumbbell Thrusters (50’s/35’s)
Rest 5 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
6 Dumbbell Clusters (50’s/35’s)
RX – Single DB
RX+ – Double DB
STIMULUS
DESCRIPTION
5 Minutes on and 5 minutes off in today’s fast paced intervals
With rest built in, we’re looking to bring the effort with each round
After completing an initial buy-in of double unders, which only happen once, you’ll move into max rounds of lateral dumbbell burpees and a dumbbell movement
Your score for each AMRAP will be the total rounds and reps of lateral burpees and dumbbell movements
Your final score will be: 1st AMRAP Rounds & Reps + 2nd AMRAP Rounds & Reps + 3rd AMRAP Rounds & Reps
DOUBLE UNDERS
You won’t return to the double unders after completing the listed work in each AMRAP
To make sure we have enough time for the scored portion of the workout, let’s cap this station at 2 minutes
Choose a rep number or variation from “subs” that will allow you to accomplish this
DUMBBELL MOVEMENTS
Each dumbbell movement involves a squatting pattern
As the reps decrease, the complexity of the movement will increase
We move from 12 front squats, to 9 thrusters, to 6 clusters (squat clean thrusters)
This should be a load that allows you to complete at least 12 clusters unbroken when fresh
Within the workout, we’re looking to complete each movement with 1 break max
LATERAL DUMBBELL BURPEES
You’ll jump over 1 of the 2 dumbbell for the lateral dumbbell burpees
The feet should pass over the handle of the bell on the jump
Setting the hips up far enough forward in the burpee can be helpful with this
You can jump or step up out of the burpee
There is no need to stand to full extension on the jump over
STRATEGY
GENERAL
Whenever there is this much rest built into a workout, we’re looking to keep moving for as much of the work station as possible
Let’s aim for large sets of double unders and dumbbell movements today, as these are the two movements that we’d stop moving on
The reps drop with each round, but the complexity increases
That being said, see if you can keep your rounds + reps relatively consistent across the three intervals
Extra Credit
Clean Pull
On the 1:30 x 5 Sets:
1 Deficit Pausing Clean Deadlift
1 Deficit Tempo Clean Pull
1 Deficit Clean Pull
Deficit: 1-3″
Set 1: 72% of 1RM Clean and Jerk
Set 2: 77% of 1RM Clean and Jerk
Set 3-5: 82% 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
Snatch Pull
On the 1:30 x 5 Sets:
1 Deficit Pausing Snatch Deadlift
1 Deficit Tempo Snatch Pull
1 Deficit Snatch Pull
Deficit: 1-3″
Set 1: 72% of 1RM Snatch
Set 2: 77% of 1RM Snatch
Set 3-5: 82% of 1RM Snatch
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 (No Measure)
Midline
3 Rounds:
30 Seconds Kettlebell Russian Twist
Rest 15 Seconds
30 Seconds Weighted Superman Hold
Rest 15 Seconds
30 Seconds Medicine Ball Lateral Climbs
Rest 1 Minute
STIMULUS
DESCRIPTION
Working through 3 movements on a running clock in this midline piece
Each round lasts 2 minutes and there is 1 minute of rest between rounds
Round 1: 0:00 – 2:00
Rest: 2:00 – 3:00
Round 2: 3:00 – 5:00
Rest: 5:00 – 6:00
Round 3: 6:00 – 8:00
Try to stay working for as much of the 30 seconds as possible, as we’ll have rest between movements
Choose weights for the first two movements that are challenging, but loads that allow for 30 seconds of straight movement
You can stay at the same weights across or build in load each round
This piece is for completion – you do not have to record your reps
See below for video demos of these movements
MOVEMENT VIDEOS
Kettlebell Russian Twist: https://youtu.be/hX7PsVHGyoE
Weighted Superman Hold: https://youtu.be/h93nGopP8W0
Medicine Ball Lateral Climbs: https://youtu.be/FpaHUsOZZJE