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Today's WOD


Saturday 06152019

June 15, 2019 in Uncategorized

CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

6:00 Assault Bike

On the 2:00, 4:00, and 6:00, come off the bike to complete:

2 Spiderman + Reaches (each)

2 Walkouts

4 Scap Retractions

4 Strict Pull-Ups

This in effect is three sets on the bike. In the first 2:00, light pace. In the second, moderate. In the third, moderate/fast.

2 Rounds:

10 Hollow Rocks

:15s Superman Static Hold

10 Pausing Glute Bridges

:15s Handstand Hold Stretch

EMOM

Metcon (Weight)

On the 2:00 x 5 Rounds:

1 Rope Climb (15′)

30 Double-Unders

2 Squat Clean and Jerks
Set #1 – 60%

Set #2 – 65%

Sets #3+4+5 – Build to a heavy set of 2 for the day.

On the rope climbs, if we have access, we are looking for this specific combination. Even if we have yet to climb the rope, let’s get our hands on today to build the skill.

A full climbs per round is “Rx”, with many options to modify based on our current capacity on the movement. We can complete 1-2 “half climbs” (as we build confidence moving up the rope), or we can even complete seated rope pulls (2 climbs, pulling hand over hand from a seated position to standing) If it is our footwork that needs the most work, we can modify with a seated position on a box beneath the rope, using :30s of that minute towards finding the clamp, undoing, and resetting the clamp.

In any event, we want to get our hands on the rope and practice for upwards towards :30s per round. If we reach the :30s mark in any round and we are still working, let’s cap our efforts there and move on. Same applies for the jump rope by the 1:15 minute mark. If we reach this point and are still working, let’s move on to the barbell.

Metcon

Money Bags (Team Version) (Time)

Teams of 3, with a 30:00 Time Cap:

For Time:

800m Wreckbag Run

75 Box Jump Overs

50 Power Clean and Jerks

15 Rope Climbs (15′)

50 Power Clean and Jerks

75 Box Jump Overs

800m Wreckbag Run

Wreckbag – 70/50

Barbell – 155/105

Box – 24″/20″
Inside “Money Bags”, we start running together on a single 800m effort with a single Wreckbag or sandbag. Passing the bag among ourselves as we see fit, we can’t start that first box jump over untill all three teammates have returned together with the bag.

From here through the workout, it’s work rest for the team. One athlete working, two resting. Stimulus wise, we are looking for a barbell that all three teammates could cycle for 10-15+ repetitions unbroken, when fresh. Inside the workout, we are looking for sets with this barbell. They may be 3’s, or even 2’s, but we aren’t reduced to slower singles. Going a bit lighter here to preserve that stimulus will make this workout that much more challenging.

It finishes the way it started, with an 800m effort together with the single bag.

If we are in a team of 2 today, let’s complete the following:

For Time:

800m Wreckbag Run

50 Box Jump Overs

30 Power Clean and Jerks

10 Rope Climbs (15′)

30 Power Clean and Jerks

50 Box Jump Overs

800m Wreckbag Run

Money Bags (Individual Version) (Time)

For Time:

400m Run

400m Wreckbag Run

27 Box Jump Overs (24″/20″)

15 Clean and Jerks (155/105)

5 Rope Climbs (15′)

15 Clean and Jerks (155/105)

27 Box Jump Overs (24″/20″)

400m Wreckbag Run

400m Run

Wreckbag – 70/50

Barbell – 155/105

Box – 24″/20″
In today’s workout, we mirror our return back to the start.

Stimulus wise, we are looking for a barbell that we could cycle for 10+ repetitions unbroken when fresh. It’s a load that for fast singles, we know the next repetition is always there. That if we can just get our hands to the bar, we can complete the lift.

Starting with the two 400’s, it is our aim to pace this effort. We want to make a strong push inside the gym, and moving through these opening distances with the larger picture in mind is in our best interest. The opening run is unweighted, followed by the Wreckbag/sandbag run that follows. If we do not have a bag to run with today, carry a 45/35lb plate. The odd-object stimulus is matched, if not more challenging, with this carry.

Inside the gym, we start our work on the box jump overs. Flowing from BJO, to CJ, to rope climbs (and then back through), we are looking for methodical pacing. The box jumps, post-run, will feel challenging. Our explosiveness will be taxed. Good to expect this moving into it. Settle into a steady, conservative pace here. Recovering our breathing here will benefit us for the following clean and jerks.

If we can enter this CJ composed and ready, steady fast singles may be the best approach for us here. Although touch and go reps here can absolutely fit, the juice may not be worth the squeeze with a pull-demanding rope climb set next… followed by 15 more CJ. Steady singles here, followed by a quick transition to the rope may be best for us here.

Moving back through the workout to the “start” (400m unweighted run) will give us the chance to gauge our pacing in an “unknown” workout. On Monday, we had an AMRAP 9 of hang squat snatches and double-unders. Although that may have been our first time with that specific rep scheme and combination, we in a way had a good feel on what to expect. Here, timing is hard to gauge. We will have to go by intuition.

Extra Credit

Metcon (No Measure)

3×8 Tempo Dumbbell Push Presses

3×8 Tempo Dumbbell Bent Over Row

3x Max Effort Ring L-Sit Hold
Aim here is for each dumbbell set to be completed unbroken. The aim is to indeed challenge ourselves, but not to point of losing our tempo cadence or our positioning.

On the DB Push Press…

Starting with the DB’s in the front rack position, a full push press to extension. On the lowering phase, take a full 4 seconds to return the weights to the shoulders.

On the DB Bent Over Row…

This is eight repetitions on each side, as these are completed one side at a time, while positioning on a bench or box. Start with the arm at full extension, with our torso close to parallel to the floor. A “regular” pull speed, bringing the weight to the outside of the chest, and pause for a full second here. Following, a four-second negative back to the starting position.

On the Ring L-Sit, the aim is to be able to complete this movement for at least 10 seconds on each attempt. If we do not believe that is a possibility, either bend at the knee slightly, or reduce to static paralettes to add stability.

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