fbpx

Today's WOD


Wednesday 02262020

February 26, 2020 in Uncategorized

CrossFit Indian Trail – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

“If you fight for your limitations, you get to keep them.” – Jim Kwik

3-way banded lat stretch/side

5 spiderman and reach w/hamstring stretch after each side

5 prone swimmers

kneeling front rack stretch

10 bird feeders/side

2 rounds of:

12 banded good mornings

12 banded pull aparts

10 push ups

*Barbell warm up

Weightlifting

Metcon (Weight)

On the 1:30 x 6 Sets:

Set 1: 11 Deadlifts + 11 Push Jerks

Set 2: 11 Deadlifts + 9 Push Jerks

Set 3: 11 Deadlifts + 7 Push Jerks

Set 4: 11 Deadlifts + 5 Push Jerks

Set 5: 11 Deadlifts + 3 Push Jerks

Set 6: 11 Deadlifts + 1 Push Jerk
STIMULUS

We’ll use a single barbell for both movements in today’s Beast Builder

Rounds begin every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30)

Start your first set between 40-50% of your 1RM Push Jerk

The goal here is to gradually increase loading as the overhead repetitions decrease

With rest built in, we recommend pushing for unbroken sets of Push Jerks

Record your final barbell weight

Use one barbell and change out the weight as you go

Metcon

Biltmore (AMRAP – Rounds and Reps)

AMRAP 15:

30/21 Calorie Bike

30 Box Jump Overs (24″/20″)

30 Double Dumbbell Power Cleans (50’s/35’s)
STIMULUS

GENERAL

In this triplet AMRAP workout, we’re looking for a steady effort over the 15 minutes of work

You can expect to complete somewhere in 2+ to 3+ round range

DOUBLE DUMBBELL POWER CLEANS

Let’s choose a double dumbbell power clean weight that you could cycle for 15+ reps unbroken when fresh

Within the workout, you should be able to string together at least 5 reps at a time

BOX JUMP OVERS

There is no need to stand to full extension on top of the box

STRATEGY

BIKE ERG & BOX JUMP OVERS

The first two movements of this AMRAP are ones that we won’t break up

We’ll always be moving here, so it’s all about finding a speed from the beginning that you see yourself maintaining for at least 3 rounds

Try to settle into a robotic rhythm on these stations

DOUBLE DUMBBELL POWER CLEANS

The double dumbbell power clean is the station that will get broken up

It’s likely not a matter of if, but how to partition the 30 reps

Let’s choose a break-up strategy that keeps your rest between sets to 10 seconds or less

Consider the following options:

2 Sets: 20-10 or 15-15

3 Sets: 10-10-10 or 12-10-8

4 Sets: 8-8-7-7

5 Sets: 6’s

6 Sets: 5’s

MOVEMENT VIDEOS

DOUBLE DUMBBELL POWER CLEANS

Video

SUBS

BIKE ERG

Equal Calorie Any Machine (Preserves Rep Scheme)

DOUBLE DUMBBELL POWER CLEANS

Barbell Power Cleans (135/95)

Extra Credit

Metcon (No Measure)

3 Giant Sets:

16 Kneeling Landmine Twists (8 Each Side)

16 L-Sit Flutter Kicks on Parallettes

32 GHD Sit-ups

Rest as Needed Between Sets
STIMULUS

“”Giant Sets”” are big supersets where you move right from one movement to the next while prioritizing quality over speed

We’ll rotate through 3 movements in today’s Midline piece

You can build in weight over the 3 sets of kneeling landmine twists or stay the same across

Choose challenging weights, variations, and/or rep numbers that allow you to complete the listed work with 1 break

Rest as needed between sets to preserve quality movement

MOVEMENT VIDEOS

Kneeling Landmine Twists: https://youtu.be/wnwFFw3Sz1g

L-Sit Flutter Kicks on Parallettes: https://youtu.be/96nh8BakpjI

GHD Sit-ups: https://youtu.be/EeJEx5-YO88

SUBS

Kneeling Landmine Twists

If you don’t have a landmine at your gym, stick one end of the barbell in a corner where the wall meets the floor to create a similar pivot point

L-Sit Flutter Kicks on Parallattes

30 Second L-Sit (Hanging, Parallettes, Rings)

1 Minute of Flutter Kicks https://youtu.be/1rbuQjF7RQA

GHD Sit-ups

Reduce Reps

Weighted AbMat Sit-ups https://youtu.be/dqbCN9q1Owc

Previous WODs

February 26, 2020

Wednesday 02262020

February 25, 2020

Tuesday 02252020

February 24, 2020

Monday 02242020

February 22, 2020

Saturday 02222020

February 21, 2020

Friday 02212020

February 20, 2020

Thursday 02202020

February 19, 2020

Wednesday Feb 19-C&J

Schedule a FREE consultation and class today!