CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
MOBILITY
BARBELL THORACIC EXTENSION: 2 MINUTES
Child’s Pose on Box: 2 MINUTES
Wrist Stretch: 1-2 Minutes Each Side
Activation
2-3 Sets
5 Inchworms
30 Second Hollow Hold
10 Horizontal Ring Rows
30 Second Arch Hold
Gymnastics
Metcon (AMRAP – Reps)
Gymnastic Conditioning
On the 1:30 x 7:
1 Set of Strict Handstand Push-ups
STIMULUS
DESCRIPTION
Building on last week, with iteration #2 of 3 of this progression
The goal is to slightly increase your score over previous attempts
Within each 90 second window, you’ll complete a single set of strict handstand push-ups
While the number may not end up perfect, the goal here is to maintain a consistent number across the 7 sets
Pick a number from the beginning that you think you can hold throughout
Enter your lowest round number as your score
For Example: If your rounds went 10-10-10-10-10-9-9, your score for the day is 9
SUBS
STRICT HANDSTAND PUSH-UPS
Box Handstand Push-ups https://youtu.be/vw-cibYJIJg
Double Dumbbell Strict Press
Push-ups
Metcon
Long Beach (Time)
1 Round:
160 Double Unders
800 Meter Run
40 Bar Facing Burpees
2 Rounds:
80 Double Unders
400 Meter Run
20 Bar Facing Burpees
3 Rounds:
40 Double Unders
200 Meter Run
10 Bar Facing Burpees
STIMULUS
DESCRIPTION
Going on the longer side in this all bodyweight workout
The reps get smaller, but the rounds increase as this workout progresses
We expect this piece to take around 25-30 minutes to complete
DOUBLE UNDERS
If you have 100+ double unders unbroken, complete this workout as written
If you’re under 100 reps, consider reducing the reps or completing another variation
Use the following time recommendations when considering your options:
160 Double Unders: 3:00 or Less
80 Double Unders: 1:30 or Less
40 Double Unders: :45 or Less
BAR FACING BURPEES
Although there isn’t a weightlifting movement in this workout, we’ll set up a barbell with plates on it so standardize the burpee
Make sure to face the barbell in the bottom of your burpee
You can jump up or step up off the ground
Jump with both feet over the bar
You do not need to stand to full extension
STRATEGY
GENERAL
While the opening round looks like the most amount of work on paper because of the high reps, the 5 rounds that follow make up the majority of the workout
The workout can’t be “won” in the first round, but it can certainly be “lost” there
Use the first 160 double unders, 800 meter run, and 40 bar facing burpees as a primer for the remaining 280 double unders, 1,000 meters of running, and 70 bar facing burpees
Think about maintaining or building upon your opening round speed as you move along in this workout
This speed is something you see yourself holding for close to 25-30 minutes
Start smart and finish strong
DOUBLE UNDERS
The double unders are the only movement we’ll break up
Consider the following approaches to chip away at each set
Set of 160:
1 Sets: 160
2 Sets: 80-80 or 100-60
3 Sets: 60-50-50
4 Sets: 40-40-40-40
5 Sets: 50-40-30-20-20
Sets of 80:
1 Sets: 80
2 Sets: 40-40 or 50-30
3 Sets: 30-30-20
4 Sets: 20-20-20-20
Sets of 40:
1 Sets: 40
2 Sets: 20-20
3 Sets: 15-15-10
DOUBLE UNDERS
Reduce Reps
Single Unders (320-160-80)
Time Cap Each Set
Extra Credit
Metcon (No Measure)
Aerobic Threshold Intervals
On the 0: 30/25 Calorie Row
On the 3: 25/20 Calorie Row
On the 5: 20/15 Calorie Row
On the 7: 30/25 Calorie Row
On the 10: 25/20 Calorie Row
On the 12: 20/15 Calorie Row
On the 14: 30/25 Calorie Row
On the 17: 25/20 Calorie Row
On the 19: 20/15 Calorie Row
STIMULUS
DESCRIPTION
Repeating this Aerobic Threshold Intervals piece from May 12th, with the aim being to best your previous score
This row conditioning piece consists of three different gears
As the calories decrease, we want our pace to slightly increase
To get the intended stimulus, each row should take roughly the below times:
30/25 Calorie Row: 2:00 or Less (1000/800+ Calories Per Hour)
25/20 Calorie Row : 1:30 or Less (1100/900+ Caloires Per Hour)
20/15 Calorie Row : 1:00 or Less (1200/1000+ Calories Per Hour)
Getting the work done within these windows gives you proper rest, which helps you maintain the desired intensities
Adjust calories as needed to complete work within the recommended time windows
SUBS
BIKE (ASSAULT, ECHO, ERG)
27/21 Calorie Bike
21/15 Calorie Bike
15/9 Calorie Bike
SCHWINN BIKE
38/27 Calorie Bike
30/21 Calorie Bike
21/15 Calorie Bike