CrossFit Indian Trail – CrossFit
Warm Up
Warm-up (No Measure)
Spiderman and reach with hamstring lockouts
alternating quad stretch
alternating figure 4’s
10 kip swings
y’s t’s w’s cuban presses
lower bar transitions (jumping muscle up from barbell attached to rig)
Get out of the pools
Row 1:30 easy
Bike 0:30 moderate
Row 1:00 easy/moderate
Bike 0:30 moderate/fast
Row 0:30 moderate
Bike 0:30 fast
0:30 rest
Row 0:30 fast
Bike 0:10 sprint
Metcon
Rinse and Repeat (AMRAP – Reps)
Every 2 minutes:
200/180m Row
8/6 bike cals*
*Add 2 calories each round for 6 rounds, then complete as many calories as possible for rounds 7 and 8.
How to Pace: STEADY then SPRINT!! You want to be completely smooth through the first few rounds, and stay moderate as long as possible. Don’t sprint until your final 2 rounds, then it is all out til the clock stops you!
Row: Just a smooth moderate pace here. Do NOT start out fast. Go slower than you think to start and it will help you keep your heart rate lower which will pay off in later rounds.
Bike: This is very similar to the Row above. Don’t rush until the last 2 rounds then drop the hammer!
Rx+ as written
Rx: 200/180, 6/4 bike cals (*add 1 cal each round until rounds 7+8)
Gymnastics
16-12-8-4
Kipping Bar Muscle Ups
1:2 work/rest between sets
Target: If you can’t do 16 Bar Muscle Ups in 4 sets or less FRESH than you should scale workout [see Athlete Notes]
— rest 5 minutes —
Accessory Work:
Accumulate 15 Banded Front Levers