CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
At very low intensity (walk through pace):
2 Rounds:
15 Calorie Row or Bike + 5 Spiderman and Reach, each side
12 Calorie Row or Bike + 5 Walkouts
9 Calorie Row or Bike + 1 Round of “Strict Cindy”
1 Set:
5 Wall Squats
10 Dowel Overhead Squats
15 Banded Good Mornings
20 AbMat Sit-Ups
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Metcon
Girls Gone Wild (3 Rounds for time)
On the 0:00… Girls Gone Wild Part #1 – “Fran”
21-15-9:
Thrusters (95/65)
Pull-Ups
On the 4:00… Girls Gone Wild Part #2 – “Diane”
21-15-9:
Deadlifts (225/155)
Kipping Handstand Pushups
On the 8:00… Girls Gone Wild Part #3 – “Amanda”
9-7-5:
Ring Muscle-Ups
Squat Snatches (135/95)
What is less important than doing these workouts as “Rx”, is completing these with rest between. If we believe there is a strong chance that we will reach the 4:00 cap in either “Fran” or “Diane”, let’s slightly modify the couplets so that we are afforded around :30-1:00 of rest. This makes the stimulus of the workout more potent, as opposed to a 15:00 straight workout. We are looking for the sprint stimulus today.
Enter all three completion times to the trackers, where the system will add together the sum total.
If we reach a time cap, add a single second for every repetition not completed.
Extra Credit
Warm-up (No Measure)
3 Rounds, Not for Time:
250m Row @ 2K Pace + 10 Seconds
250m Row @ 2K Pace + 3
250m Row @ 2K Pace + 10 Seconds
250m Row @ 2K Pace
Rest 3:00 between.
Intended to a conditioning based recovery from our benchmark prior to. 3 x 1000m distances. As an example, if our best 2K row time is 8:00, we would have a 2K pace of 2:00/500m. Our paces for the workout would be as follows:
250m Row @ 2:10
250m Row @ 2:03
250m Row @ 2:10
250m Row @ 2:00