CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.” – George Lorimer
MOBILITY
2:00 Easy on Any Machine
…into:
Overhead opener with barbell on rig
5 spiderman and reach
5 inchworms w/push up
2 rounds
2-4 strict pull ups
6 kip swings
8 bird feeders
10 air squats
*barbell warm up
*warm up toes to bar, pull ups, and bar muscle ups
Metcon
Whatever’s Left (3 Rounds for reps)
AMRAP 5:
500/400m Row “Buy-In”
Time Remaining:
12 Thrusters (95/65)(75/55)
12 Toes to Bar
Rest 5:00
AMRAP 5:
500/400m Row “Buy-In”
Time Remaining:
9 Thrusters (115/85)(95/65)
9 Chest To Bar Pull-Ups (Chin Over)
Rest 5:00
AMRAP 5:
500/400m Row “Buy-In”
Time Remaining:
6 Thrusters (135/95)(115/85)
6 Bar Muscle-Ups (Chest to Bar)
Stimulus
– Conditioning Category: Sprint
– Weight #1 – Light. One we could complete 21+ reps unbroken when fresh.
– Weight #2 – Moderate. One we could complete 15+ reps unbroken when fresh.
– Weight #3 – Moderate-Heavy. One we could complete 9+ reps unbroken when fresh.
– Looking for 1-2 sets on the barbell each round.
– The row “”buy-in”” should take roughly 2:00 leaving about 3:00 for our scored portion of each AMRAP.
– 3 Scores: Rounds + Reps on each. Sum total of all rounds and reps will be our overall score. Row does not count toward reps, it’s just a buy in.
Strategy
THE BIG TAKEAWAYS
1. A fast row in the beginning may get us off the rower faster, but only by a few seconds. No need to win the row in this one.
2. Aim for 1-2 sets on the barbell.
3. Break up the gymnastics in order to go for those bigger sets on the bar.
4. Challenge yourself to chalk less than usual. Those 10 second chalk breaks add up in such short windows of time!
Modifications
500/400M ROW
– 1,000/800m Any Bike
– 500/400m Run
– 400/300m Ski
THRUSTERS
– Reduce Weights
– Double Dumbbell
– Single Dumbbell
– Odd Object
TOES TO BAR
– Knees To Chest
– Toes To As High As Possible
– 1/2 Reps Of Strict Toes To Bar
– V-Ups
– GHD Sit-Ups
– Weighted Sit-Ups
CHEST TO BAR PULL-UPS
– Banded Chest To Bar Pull-Ups
– 1/2 Reps Of Strict Chest To Bar Pull-Ups
– 1/2 Reps Of Strict Pull-Ups
– Chin Over Bar Pull-Ups
– Alternating Dumbbell Plank Rows
BAR MUSCLE-UPS
– Banded Bar Muscle-Ups
– Chest To Bar Pull-Ups
– Jumping Bar Muscle-Ups
– Ring Muscle-Ups
– Chin Over Bar Pull-Ups
– Double Dumbbell Snatches
– Single Dumbbell Snatches