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Today's WOD


Friday 12132019

December 13, 2019 in Uncategorized

CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

“You’re not your job. You’re not how much money you have in the bank. You’re not the car you drive. You’re not the contents of your wallet. You’re not your (expletive) khakis.” – “Fight Club” (Movie)

2:00 light bike/row

5 spiderman and reach

10 alternating figure 4’s

:30 quad/couch stretch

10 air squats + :30 hold in bottom

8-10 lateral step downs

8-10 goblet squats

50ft single DB overhead carry

barbell warm up (good mornings, elbow rotations, overhead press,

front squat, pause squat, thruster)

Weightlifting

Front Squat

On the Minute x 9:

1 Tempo Front Squat

Tempo:

3 Seconds Down

3 Seconds Bottom Pause

3 Seconds Stand

Sets 1-3: 63%

Sets 4-6: 67%

Sets 7-9: 71%

STIMULUS

This is week 2 of 2 for this iteration of Tempo Front Squats

Our percentages are increasing by 3% across each lift

The percentages used are based off your 1RM Front Squat

Each lift should take 9 seconds to complete:

3 Seconds Down

3 Seconds Bottom Pause

3 Seconds Stand

Metcon

Stair Master (Time)

30-20-10:

Row Calories

Dumbbell Box Step-Ups (50/35) (24″/20″)

Directly Into…

10-20-30:

Alternating Dumbbell Snatches (50/35)

Wallballs (20/14)
STIMULUS

GENERAL

Working through two couplet workouts today with no rest between

The flow of the workout goes as follows:

30 Calorie Row

30 Dumbbell Box Step-ups

20 Calorie Row

20 Dumbbell Box Step-ups

10 Calorie Row

10 Dumbbell Box Step-ups

Directly Into…

10 Alternating Dumbbell Snatches

10 Wallballs

20 Alternating Dumbbell Snatches

20 Wallballs

30 Alternating Dumbbell Snatches

30 Wallballs

We expect this workout to take anywhere between 15-25 minutes to complete

DUMBBELL BOX STEP-UPS

We’ll alternate legs every rep on the dumbbell box step-ups

A single dumbbell is used here, ideally the same weight you’ll use for the dumbbell snatches

This should be a weight that you won’t have to stop during the set of 30 and one that allows you to stand to full extension with the front leg without assistance from the other

Adjust box height or dumbbell weight as needed to accomplish this

DUMBBELL SNATCHES

Choose a weight here that you could complete 30 reps (15 each arm) unbroken when fresh

Just like the step-ups, you’ll alternate sides on every rep

WALLBALLS

Choose a wallball weight that you could complete the set of 30 in 3 sets max during the workout

ROW

Women’s Calories: 21-14-7

STRATEGY

PART 1: ROW & STEP-UPS

The goal of the first part today is to simply not stop moving

Row and step-up at a pace that allows you to keep moving, and that allows you to thrive through the second half of the workout (where we will have to break the movements into sets)

In this workout, there are as many reps in the rounds of 10 and 20 combined as there is in the set of 30 alone

Move methodically through the opening set of 30 and try to maintain that pace on the 20’s and 10’s

PART 2: WALLBALLS & DUMBBELL SNATCHES

The movements in part 2 are ones that we’ll likely have to break-up into several sets

Let’s control the speed through the 10’s and the 20’s, allowing you to push through the final sets of 30 at each movement

Extra Credit

Metcon (No Measure)

Accumulate Totals:

3:00 D-Ball Hold

2:00 Hollow Hold

1:00 Ring Dip Support
STIMULUS

Accumulate the above time at each movement, completing the full duration at one movement before moving to the next

MOVEMENT FOCUS

D-BALL HOLD

Choose a D-Ball weight that you are capable of completing at least 2 minutes without dropping when fresh

Hold the D-Ball bear hug style at belly height

Aim to keep the body as straight as possible, avoiding an excessive lean back

HOLLOW HOLD

Video

Aim to keep the feet and shoulder blades 4-6 inches off the ground

The legs should be glued tight together with the arms reaching long overhead

RING DIP TOP SUPPORT HOLD

Support your body weight locked out at the top of a ring dip

Aim to keep the body hollow, with the feet placed tight together slightly in front of the rings

Choose a variation that allows the elbows to remain locked out (Band as Needed)

SUBSTITUTIONS

D-Ball Hold

Reduce Time

Double Kettlebell Front Rack Hold

Hollow Hold

Reduce Time

Ring Dip Top Support Hold

Reduce Time

Use Band Assistance

Handstand Hold on Wall

Previous WODs

December 13, 2019

Friday 12132019

December 12, 2019

Thursday 12122019

December 11, 2019

Wednesday 12112019

December 10, 2019

Tuesday 12102019

December 9, 2019

Monday 12092019

December 7, 2019

Saturday 12072019

December 6, 2019

Friday 12062019

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