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Today's WOD


Saturday 07202019

July 20, 2019 in Uncategorized

CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Assault Bike (Light Pace)

Into 1 Round:

10 Pausing Glute Bridges

20 Abmat Sit-Ups

… 1:00 Laying Front Rack Stretch

1:30 Assault Bike (Moderate Pace)

Into 2 Rounds:

:15s Superman Static Hold

:15s Handstand Hold Stretch

… 1:00 Laying Front Rack Stretch

1:00 Assault Bike (Fast Pace)

Into 3 Rounds:

5 Deadlifts

4 Hang Muscle Cleans

3 Power Cleans

100 Meter Jog

Weightlifting

Metcon (Time)

5 Rounds:

5 Power Cleans (205/145)

5 Bench Press (205/125)
The sticky spot will be the bench press for most athletes. Here, we are looking for a barbell load that we can cycle for 8+ reps, when completely fresh. Breaking up the first set is not wrong, but if we are breaking twice, let’s reduce the load some.

Metcon

WeWork (Team) (Time)

Teams of 3

with a 30:00 Time Cap:

800m Team Wreckbag Run

60 Deadlifts

60 Front Squats

60 Push Jerks

800m Team Wreckbag Run

50 Deadlifts

50 Front Squats

50 Push Jerks

800m Team Wreckbag Run

40 Deadlifts

40 Front Squats

40 Push Jerks

800m Team Wreckbag Run

30 Deadlifts

30 Front Squats

30 Push Jerks

Wreckbag – 50/35 lb

1st Round (60’s) 115/85 lb

2nd Round (50’s) – 135/85 lb

3rd Round (40’s) – 155/105 lb

4th Round (30’s) – 175/125 lb
In our teams of three, this workout is completed with a single Wreckbag (passed around the team as seen fit during the runs), and a single barbell where teams add weights over the course of the four rounds.

Stimulus wise, we are looking for the following criteria fo the barbell loads:

Weight #1 – A light load all teammates could cycle for 21+ front squats when fresh.

Weight #2 – A moderate load all teammates could cycle for 15+ front squats when fresh.

Weight #3 – A moderately heavy load all teammates could cycle for 12+ front squats when fresh.

Weight #4 – A heavy-ish load all teammates could cycle for 8+ front squats when fresh.

The full team runs the distances together, again with the single bag that they can pass around as they see fit. The full team must be back indoors together by their barbell before starting the deadlifts. From here, these are team totals that they can break up however they please.

A teammate can stay behind the quickly change the weights for the next barbell as the other two (with the bag) head out the door for a headstart on the run. Plan accordingly.

If we reach the time cap in this workout, let’s add :01s for each rep not completed, with the run being a single :01 much like a rep on the barbell.

WeWork (Individual) (Time)

4 Rounds:

200m Wreckbag Run

200m Run

15 Deadlifts

12 Front Squats

9 Push Jerks

Wreckbag – 50/35 lb

1st Round – 115/85 lb

2nd Round – 135/85 lb

3rd Round – 155/105 lb

4th Round – 175/125 lb
Single bar throughout, where athletes change their weights between rounds.

Stimulus wise, we are looking for the following criteria of the barbell loads:

Weight #1 – A light load we could cycle for 21+ front squats when fresh.

Weight #2 – A moderate load we could cycle for 15+ front squats when fresh.

Weight #3 – A moderately heavy load we could cycle for 12+ front squats when fresh.

Weight #4 – A heavy-ish load we could cycle for 8+ front squats when fresh.

Each round starts with a 400m run, where the front 200m is loaded with a Wreckbag.

As we enter the gym each round, we are faced with a 15-12-9, where strategic breaks are very helpful as we plan our approach. This is a workout where we do want to be consistently moving forward, and that first implies that we are pushing our efforts inside the gym walls, but… we absolutely want to take the larger picture in mind. If we have an extra break on the final barbell than we planned to take, it can very easily negate any time gained on the barbell from the front rounds.

Let’s break before we need to, with planned breaks on our time under tension.

Extra Credit

Metcon (No Measure)

5 Rounds, Not for Time:

1:00 Assault Bike (recovery pace)

15 GHD Sit-Ups

1:00 Assault Bike (recovery pace)

15 Glute Bridges

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Thursday 07042019

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Monday 07012019

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