CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
25 jumping jacks
10 pvc pass throughs + 5 rotations/side
5 spiderman and reach
1:00 overhead opener
10 air squats + 10 warrior squats
push up + downward dog with calf stretch (x5)
jog forward/backward
high knees
butt kickers
*barbell warm up
Weightlifting
Metcon (Weight)
Alternating On the Minute x 10 (5 Rounds):
Minute 1: 50 Double Unders
Minute 2: 3 Push Presses + 3 Push Jerks
*Start at 55% of Estimated 1RM Push Press and Build
STIMULUS
In this 10-minute EMOM, you’ll alternate between jump rope and barbell
Choose a double under variation or rep scheme that allows you to complete the work in 45 seconds or less
On the barbell, start at 55% of your estimated 1RM Push Press and build in weight over the 5 sets
These 6 barbell reps start from the rack and are meant to be completed unbroken every round
SUBSTITUTIONS
Double Unders
Reduce Reps
45 Seconds of Practice
Metcon
Iron Lotus (Team Version) (Time)
Teams of 3
For Time (30 Minute Cap):
800 Meter Team Wreck Bag Run (50/35)
80/60 Calorie Row
80 Box Jump Overs (24/20)
80 Overhead Squats (95/65)
80 Hang Power Snatches (95/65)
80 Overhead Squats (95/65)
80 Box Jump Overs (24/20)
80/60 Calorie Row
800 Meter Team Wreck Bag Run (50/35)
STIMULUS
GENERAL
There are 5 total movements to work through in this big, team chipper workout
One athlete moves at a time except on the runs, where teammates will run together for all 800 meters
These teams of 3 will attempt to complete the work under the 30 minute time cap
It is ok to have multiple barbells/bags if teammates are using different weights
Teams of 2 can complete 600 meter runs and 60 reps on everything else (60/45 Carlorie Row)
If unable to complete the work under the cap, put 30:00 as the score and record total work in the notes
ROW
Mixed Team Calories:
2 Girls, 1 Guy: 65 Calories
2 Guys, 1 Girl: 70 Calories
WRECK BAG RUN
Teammates run together with one Wreck Bag, changing who holds the bag as they see fit
BOX JUMP OVERS
There is no need to stand to full extension on top of the box
OVERHEAD SQUATS & HANG POWER SNATCHES
Athletes should choose weights on the barbell movements that they can cycle for 7-10 reps every time they touch the bar
STRATEGY
GENERAL
With twice as much rest as work on all movements expect the run, we want to move fast and switch out to the next partner before you start to slow down
Communication is important – tell partners what total number you’re on, not how many you did
WRECK BAG RUNS
1 Time Each: ~250 Meters
2 Times Each ~125 Meters
ROW
Guys Calorie Row
1 Time Each: 30-25-25
2 Times Each: 14-13-13 x 2 Sets
Girl Calorie Row
1 Time Each: 20-20-20
2 Times Each: 10-10-10 x 2 Sets
BOX JUMP OVERS
Switch out every 5-10 reps
5’s: ~5 Sets Each
7’s ~4 Sets Each
10’s: ~3 Sets Each
OVERHEAD SQUATS
Switch out every 7-15 reps
5’s: ~5 Sets Each
7’s ~4 Sets Each
10’s: ~3 Sets Each
12’s: ~2 Sets Each
15’s: ~2 Sets Each
HANG POWER SNATCHES
Switch out every 5-10 reps
5’s: ~5 Sets Each
7’s ~4 Sets Each
10’s: ~3 Sets Each
SUBSTITUTIONS
Wreck Bag Run
If unable to use a Wreck Bag, completed a weight run of some kind
If unable to run, compete one of the following:
1600 Meter Bike Erg
55/40 Calori
Iron Lotus (Individual Version) (Time)
For Time (30 Minute Cap):
400 Meter Run
400 Meter Wreck Bag Run (50/35)
40/30 Calorie Row
30 Box Jump Overs (24/20)
30 Overhead Squats (95/65)
30 Hang Power Snatches (95/65)
30 Overhead Squats (95/65)
30 Box Jump Overs (24/20)
40/30 Calorie Row
400 Meter Wreck Bag Run (50/35)
400 Meter Run
STIMULUS
In this 6-movement chipper workout, we’ll try to complete the work for time under the 30 minute cap
All reps should be completed at one movement before moving to the next
If you hit the cap, record 30:00 as your score and put total completed reps in notes
Choose a Wreck Bag weight that you can run with the for the whole 400 meters
Choose a barbell weight that you can complete at least sets of 7-10 with on the hang power snatches and overhead squats during the workout
STRATEGY
A good overarching rule for this chipper workout is that the second half of the workout should be performed at the same speed or faster than the first half
If we stay under control for the first half, we’ll be able to attack the second half, so find paces and break-up strategies that you see yourself repeating or improving upon
The only movements we’re actually going to break-up are the overhead squats and hang power snatches in the middle
Below are a few options on how to approach the 30 barbell reps:
2 Sets: 15-15 or 20-10
3 Sets: 10-10-10 or 12-10-8
4 Sets: 8-8-7-7
5 Sets: 8-7-6-5-4
SUBSTITUTIONS
Wreck Bag Run
If unable to use a Wreck Bag, completed a weight run of some kind
If unable to run, compete one of the following:
800 Meter Bike Erg
28/20 Calorie Assault or Echo Bike
40/28 Calorie Schwinn Bike
500 Meter Row