CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“When I write, I feel like an armless, legless man with a crayon in his mouth.” – Kurt Vonnegut
It can be easy to forget that even the greats are full of awkwardness and clumsiness. Yet the man quoted above is known to have changed the face of American literature.
But despite Vonnegut’s success, he didn’t start that way. It was full of fumbles, false starts, and embarrassing mistakes. Yet where others in his shoes stopped, he chose to keep going. Forcing himself to move forward. He kept taking one more step, even when the process did not seem rewarding.
Awkward and clumsy is not just OK… it’s part of the way.
MOBILITY
Banded Tricep Stretch
Calf Stretch
Butterfly Stretch
ACTIVATION
2 Sets
100 Meter Jog
10 Box Step-Ups
10 Hollow Rocks
10 Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Weightlifting
Snatch
On the 2:00 x 5 Sets:
1 Low Hang Power Snatch
1 Power Snatch
1 Low Hang Squat Snatch
1 Squat Snatch
Set 1: 66% of 1RM Snatch
Set 2: 69% of 1RM Snatch
Sets 3-5: 72% of 1RM Snatch
STIMULUS
DESCRIPTION
This piece is also a repeat, as we climb 3% over last week
The focus of this piece is to keep the bar close to the body as your navigate the knees
These 4 reps are designed to be completed without letting go of the bar
“”Low Hang”” is defined as just below the knee
Rounds begin every 2 minutes [0:00-2:00-4:00-6:00-8:00] ”
MOVEMENT VIDEOS
Complex Demo: Video”
Metcon
Slumber Party (Time)
2 Rounds:
20 Push Jerks (135/95)(95/65)
4 Rounds of “Cindy”
800 Meter Run
STIMULUS
DESCRIPTION
This medium to long range workout combines gymnastics, weightlifting, and monostrucutral components
The mix of movements, while challenging, will allow for minimal rest over the 2 rounds
The rest is minimal due to the light-moderate weight barbell, constant rotation of muscle groups in Cindy, and the nature of running
The intended time range for this workout is between 15-25 minutes
PUSH JERKS
Choose a light to moderate weight barbell that you could complete for 20+ unbroken reps when fresh
Within the workout, we’re looking for these 20 reps to be cleared in 1-3 quick sets
The bar will start on the ground and you’ll clean it to the front rack for the first rep of each set
These should be completed as Push Jerks instead of Push Presses – you must receive overhead with a slight knee bend
CINDY
1 Round of “”Cindy”” is 5 pull-ups, 10 push-ups, and 15 air squats
Choose a rep number or variation for the upper body movements that allows you to complete them in 1-2 sets within the workout
RUN
See further down the page for 800 meter run substitutions ”
“# STRATEGY
GENERAL
A 2-round workout is a great test of effective pacing
A goal today can be to keep you 1st round and 2nd round within 10-20 seconds of each other
Take a look at your time after finishing the first 800 meter run
Look to just about double up the time listed on the clock for your overall score
PUSH JERKS
Starting the workout with the push jerks and coming off the 800 meter run in the second round are nice incentives to push through larger sets
Breaking these up too much also means more power cleans and more time spent not moving
Look to get slightly outside of your comfort zone here without hitting a wall
Consider the following sets:
1 Set: 20
2 Sets: 10-10 or 12-8
3 Sets: 8-7-5 or 10-5-5
“”CINDY””
The most important movements in these 8 total rounds of “”Cindy”” are the pull-ups and push-ups
Extra Credit
Metcon (No Measure)
Midline
3 Giant Sets:
20 Weighted AbMat Sit-Ups
25 AbMat Sit-ups (Unweighted)
30 Second Hollow Hold
Rest 2 Minutes Between Sets
STIMULUS
DESCRIPTION
These 3 “Giant Sets” are all about the midline
You’ll move directly from one station to the next and rest for 2 minutes following the hollow hold
WEIGHTED ABMAT SIT-UPS
Hold 1 dumbbell high up on your body throughout the movement
Letting it slide closer to the belly button will make it much easier, so try to keep it near the collarbones
Choose a challenging weight, but one that will be completed with 1 break maximum
You can build in weight or stay the same across
Anchor your feet underneath a pair of dumbbells
HOLLOW HOLD
Accumulate 30 seconds in a hollow hold for this station
For this reason, and because of the timed rest, use a running clock for this piece
MOVEMENT VIDEOS
Weighted AbMat Sit-ups: https://youtu.be/dqbCN9q1Owc
Hollow Hold: https://youtu.be/EJvFiNvuuXw