CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Your obsessions become your possessions.” – Ed Mylett
Metcon
Van Damme (Time)
30 Power Snatches
10 Ring Muscle Ups
30 Power Clean and Jerks
10 Ring Muscle Ups
30 Thrusters
10 Ring Muscle Ups
Rx – 135/95
Scale – Load and 10 pullups+10 dips
Time Cap – 30
STIMULUS
“”Van Damme”” is a CompTrain Benchmark Workout last completed on April 12, 2019
This workout combines ring muscle-ups with three different weightlifting movements
Watch a demo of this workout by CompTrain Athlete Cole Sager by clicking here
Times on the last attempt ranged from the high 10 minute mark to around 30 minutes
BARBELL MOVEMENTS
Choose weights for each barbell movement that allows you to complete at least 12+ repetitions unbroken when fresh
Within the workout, we’re likely completing the Olympic movements as quick singles and the Thrusters in sets of 3-6
RING MUSCLE-UPS
If you have over 12 unbroken ring muscle-ups, we recommend trying this movement as prescribed
If you aren’t quite at 12 reps on ring muscle-ups, consider reducing the volume on each round to something like 7 or 5
STRATEGY
GENERAL
Managing our shoulder fatigue will be critical in the grand scheme of the workout
Every repetition involves our shoulders in some capacity, with five out of six movements being a “pull”
So pacing our efforts with the full workout in mind will be a must to find our best time
POWER SNATCHES & CLEAN AND JERKS
On the first two barbell movements, fast singles for the vast majority of athlete’s will be the best way to go
Completing touch and go repetitions are possible, but time gained here can quickly disappear on the rings if we aren’t moving well there
Unless we are very strong on both movement, controlled, smaller sets if not fast singles may be our best plan
THRUSTERS
On the third barbell movement, the thruster, we do want to hold larger sets
At this point in the workout, we can expect some good shoulder fatigue moving into this movement
With that in mind, reminding ourselves to use the hips to their full potential as we finish each squat will be the mindset
Using the power from our hips and legs to put the barbell overhead versus a fatiguing “press out” with our shoulders will help push us through these final 30 barbell repetitions
Extra Credit
Metcon (No Measure)
3 Giant Sets:
100′ Single Dumbbell Overhead Walking Lunge (Change Arms at 50′)
30 Weighted Abmat Sit-ups
10 Barbell Romanian Deadlifts (25% of 1RM Deadlift)
Rest 2 Minute Between Sets
STIMULUS
“”Giant Sets”” are big supersets where you move right from one movement to the next while prioritizing quality over speed
We’ll rotate through 3 movements in today’s Midline piece
Rest 2 minutes between sets to preserve quality movement
Single Dumbbell Overhead Walking Lunge
Choose a dumbbell weight that allows for a difficult, but unbroken sets of 50 feet on each arm
Make sure the back knee makes contact with the ground and that the lower body stands all the way up between steps
You can build across the 3 sets or stay at the same weight throughout
Weighted AbMat Sit-ups
Anchor you feet and hold the dumbbell high up on the chest throughout the full range of motion
Choose a weight here that allows for 1 break max
You can build across the 3 sets or stay at the same weight throughout
https://youtu.be/dqbCN9q1Owc
Barbell Romanian Deadlifts
Use 25% of your 1RM Deadlift for these 10 reps (For Example: 400# PR x .25 = 100#)
Stay at the same load across the 3 sets
Maintain a slight bend in the knees and slowly send the hips as far back as you back without sacrificing back position
http://youtu.be/mZgPVWVnLY4