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CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
MOBILITY
Banded Hamstring Pull-Downs
Banded Shoulder Distraction: 1 Minute Each Side
Pigeon Pose: 1-2 Minutes Each Side
ACTIVATION
400 Meter Run
3 Rounds:
30 Seconds Samson Stretch
15 Glute Bridges
30 Seconds Cossack Squats
15 Shoulder Taps
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Gymnastics
Strict HSPU Biathlon (Time)
For Time (20 Minute Cap):
30 Strict Handstand Push-ups
30/21 Calorie Assault Bike
20 Strict Handstand Push-ups
30/21 Calorie Assault Bike
10 Strict Handstand Push-ups
30/21 Calorie Assault Bike
Every Additional Break: 10/7 Calorie Assault Bike
STIMULUS
DESCRIPTION
We’ll alternate between strict handstand push-ups and bike calories in this biathlon style workout
Any break of the strict handstand push-ups prior to the prescribed number of reps will result in an additional 10/7 Calorie Assault Bike penalty
Your score is the total time, including penalties, it takes to complete the listed work
There is a 20 minute time cap for this workout
STRICT HANDSTAND PUSH-UPS
If you have over 20 strict handstand push-ups unbroken when fresh, try to complete the workout as written
If you are below 20 reps, complete a variation or reduce the rep scheme
Some options for reducing reps are: 21-15-9, 15-12-9, or 12-9-6
STRATEGY
STRICT HANDSTAND PUSH-UPS
It may be helpful to take some planned penalty breaks on the bigger sets of handstand push-ups if you know the total number is out of reach for an unbroken set
These calculated breaks can help you prevent burning out the shoulders too soon
When you reach failure early in this workout, it’s a lot harder to come back for another strong set
This could lead to completing smaller sets and a lot of penalties
Balance out your ability with your strategy to maximize your performance here
ASSAULT BIKE
Your bike pace will be dependent on the situation
Taking the penalty bikes slower can help you recover the shoulders for the next set
Knowing the prescribed 30/21 calories are on the longer side, you can speed up there, as the shoulders will have around 2+ minutes to recharge
SUBS
STRICT HANDSTAND PUSH-UPS
Reduce Reps
21-15-9
15-10-5
Box Handstand Push-ups https://youtu.be/vw-cibYJIJg
Double Dumbbell Strict Press
ASSAULT BIKE
Equal Calorie Echo Bike, Bike Erg, or Ski Erg
35/25 Calorie Row
40/30 Calorie Schwinn Bike
400 Meter Run
Metcon
Radar (Time)
For Time:
400 Meter Run
9-12-15:
Deadlfts (205/145)(155/105)
Lateral Barbell Burpees
800 Meter Run
15-12-9:
Deadlfts (205/145)(155/105)
Lateral Barbell Burpees
400 Meter Run
STIMULUS
DESCRIPTION
Rounds of deadlifts and lateral barbell burpees are sandwiched between runs in today’s workout
The flow of the workout goes as follows:
400 Meter Run
9 Deadlifts
9 Lateral Barbell Burpees
12 Deadlifts
12 Lateral Barbell Burpees
15 Deadlifts
15 Lateral Barbell Burpees
800 Meter Run
15 Deadlifts
15 Lateral Barbell Burpees
12 Deadlifts
12 Lateral Barbell Burpees
9 Deadlifts
9 Lateral Barbell Burpees
400 Meter Run
We expect this piece to take around 15-22 minutes to complete
DEADLIFT
Choose a moderate deadlift weight that you are capable of completing for 25+ reps unbroken when fresh
Within the workout, you should be able to complete each round in no more than 3 sets
LATERAL BARBELL BURPEES
You can jump up or step up out of the burpee
Jump over the bar with two feet
There is no need to stand to full extension when jumping over the bar
STRATEGY
GENERAL
The deadlifts are the only station you would stop moving on today
Approach your burpees and runs steady, moderately paced manner that allows you to thrive on the barbell
Coming off the runs and your last burpee reps, see if you can get your hands right on the bar for your first set
Pick a break-up strategy that allows for under 10 seconds of rest between sets
This could mean breaking these sets up into 2-3 quick sets
Set of 15: 15 / 8-7 / 5-5-5
Set of 12: 12 / 6-6 / 4-4-4
Set of 9: 9 / 5-4 / 3-3-3
SUBS
400 METER RUN
500 Meter Row or Ski Erg
1k Bike Erg
25/18 Calorie Assault or Echo Bike
40/28 Calorie Schwinn Bike
800 METER RUN
1,000 Meter Row or Ski Erg
2k Bike Erg
50/35 Calorie Assault or Echo Bike
80/56 Calorie Schwinn Bike