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Today's WOD


Friday 09132019

September 13, 2019 in Uncategorized

CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

200 m run

pvc pass throughs

10 wall openers

wrist stretch

8-10 kip swings

5 inchworms with push up

20 second handstand hold

8 banded good mornings

10 handstand hold weight shifts

with a 10:00 running clock:

21 Banded Good Mornings

25-50′ HS Walk

Substitute for HS Walk:

1:00 Practice, 1:00 Weight Shifts, or 1:00 Box Pike Shoulder Taps

Metcon

Tummy Time (Time)

15-12-9-12-15:

Toes to Bar

Deadlifts

Barbell-Facing Burpees

RX – 185/125

RX+ – 205/145
STIMULUS

“Tummy Time” is a down and back triplet workout that should take around 12-18 minutes to complete

Choose a toes to bar variation and deadlift weights that you could complete at least the set of 15 unbroken when fresh

Within the workout, these should be variations and weights that allow you to complete each round within 3 sets

On the bar facing burpee, you do not have to stand to full extension when jumping over

You can step up or jump up out of the burpee, but must have a two foot jump and land over the bar

STRATEGY

TOES TO BAR & DEADLIFTS

Less is more on the toes to bar and deadlifts, especially since we climb back up to 12 and 15 reps of each movement following the set of 9

Breaking these up early on often can help minimize long breaks and excess muscular fatigue

The goal is to break these up before hit a big wall in order to come back strong for the next set

Below are some thoughts on how to approach each set:

Sets of 15:

5 Sets: 3-3-3-3-3

4 Sets: 4-4-4-3

3 Sets: 5-5-5

2 Sets: 8-7

Sets of 12:

4 Sets: 3-3-3-3

3 Sets: 4-4-4

2 Sets: 6-6

Sets of 9:

3 Sets: 3-3-3

2 Sets: 5-4

BAR FACING BURPEES

The goal is to simply find a solid rhythm on the bar facing burpees

The benefit to going smaller sets on the deadlifts and toes to bar is that it helps you keep a good pace on the burpees

If you know you’re trying to go for a set of 12 unbroken toes to bar after the burpees, you’re probably going to slow down your burpee pace quite a bit

If you know you’re doing sets of 3-4, you can push the pace on the burpees a little more knowing that you just have to complete a small set

Previous WODs

July 31, 2019

Wednesday 07312019

July 30, 2019

Tuesday 07302019

July 29, 2019

Monday 07292019

July 27, 2019

Saturday 07272019

July 26, 2019

Friday 07262019

July 25, 2019

Thursday 07252019

July 24, 2019

Wednesday 07242019

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