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Today's WOD


Tuesday 09172019

September 17, 2019 in Uncategorized

CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

Get Loose

Metcon

Fuller Circle (Time)

For Time:

50/35 Calorie Assault Bike

125 Double Unders

2k Row

125 Double Unders

50/35 Calorie Assault Bike
STIMULUS

“Fuller Circle” is a repeat from Tuesday Jan 8, 2019 (although we only had rowers at the time) and a beefed up version of a previously completed workout, “Full Circle”

Reaching on the longer side today, with previous times taking 16-30 minutes

STRATEGY

BIKE & ROW

The goal on both machines is to find an uncomfortable pace to hold throughout

While we do want to get uncomfortable, this should be a threshold pace that you can sustain throughout

Hone in on a pace and try to hold that number on the monitor

DOUBLE UNDERS

This is a good day to chip away at large sets

While we can aim to go big, this doesn’t mean these sets have to be unbroken

The goal is to maintain a similar rep scheme from the first 125 to the second 125

Below are a few options on how to approach these:

1 Set: 125

2 Sets: 75-50

3 Sets: 50-50-25

4 Sets: 40-30-30-25

SUBSTITUTIONS

Assault Bike

800 Meter Run

Double Unders

Reduce Reps

250 Single Unders

3 Minute Time Cap

Extra Credit

Metcon (AMRAP – Reps)

In a 5 Minute Window:

20 Strict Handstand Push-ups

40 Dumbbell Power Snatches (50/35)

In Time Remaining: Max Strict Handstand Push-ups
STIMULUS

Working for 5 minutes in this gymnastic conditioning piece

You’ll start with a buy-in of 20 strict handstand push-ups and 40 dumbbell snatches

With remaining time after completing the last dumbbell snatch, complete as many strict handstand push-ups as possible

The buy-in reps do no count towards your score

Choose a strict handstand push-up variation/reps and a dumbbell snatch weight that allows you to complete the work in no more than 3:30 -4:00

This gives you 1:00-1:30 to accumulate your scored strict handstand push-ups

SUBSTITUTIONS

Strict Handstand Push-ups

Reduce First Set Reps

Double Dumbbell Strict Press

Strict Handstand Push-ups with Feet on Box (Reduces Body Weight Being Pressed)

Metcon (No Measure)

Body Armor

3 Rounds:

25 GHD Sit-ups

10 Dumbbell Bent Over Rows (Each Side)
STIMULUS

This Body Armor piece is for quality over time

Feel free to build in weight on the Dumbbell Bent Over Rows with each round, but choose weights you can complete the reps without breaking

Using a single dumbbell, complete 10 reps on each side before moving back to the GHD

SUBSTITUTIONS

GHD Sit-ups

Dumbbell Weighted AbMat Sit-ups

10 Strict Toes to Bar

Previous WODs

August 23, 2019

Friday 08232019

August 22, 2019

Thursday 08222019

August 21, 2019

Wednesday 08212019

August 20, 2019

Tuesday 08202019

August 19, 2019

Monday 08192019

August 17, 2019

Saturday 08172019

August 16, 2019

Friday 08162019

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