CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Head, Heart, Hands.” – Jim Kwik
Every action originates as a thought in our head. But from there, thoughts of course don’t just materialize into existence in front of us. It doesn’t go “head to hands”. There’s a step between that decides if it’s going to actually happen: heart.
It’s the emotional connection. Our level of buy-in. We could have the most grandiose plan of all time, but if we aren’t bought in with our heart in full… we know it will never work.
It’s less about what we’re doing, and more about why we’re doing it. Our success is less about “which path”, and more about the level of commitment we bring to it.
As we move through our day, let’s consider this concept of Head, Heart, Hands. If we find ourselves struggling with something… a specific career, a relationship, a lifestyle… what is causing it? Are we bought in?
Head, Heart, Hands.
Our reasons are what will reap our results.
10 pvc passthroughs +5 rotations
5 inchworm w/push up
10 alternating scorpions
wrist stretch
2 rounds of:
20-30 second handstand hold
10 banded good mornings
10 hollow rocks
20 singles
2 rounds of:
2 handstand lowers
light barbell deadlifts
5 cal bike
20 DU’s
Gymnastics
Metcon (AMRAP – Reps)
On the 1:30 x 5 Sets:
1 Set of Strict Handstand Push-ups
STIMULUS
Pick a number of unbroken strict handstand push-ups that you think you can sustain for 5 rounds
For Example: It might be you goal to hold 5 sets of 9 across the board
The goal is consistency across rounds here, as the score is the lowest of the 5 rounds
Rounds begin every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00)
You can expect to have about a minute of rest between each set of strict handstand push-ups
Choose a variation that allows you to complete at least 5 reps per set
SUBS
Feet on Box or Bench (Reduces Weight Being Pressed) Video
Double Dumbbell Strict Press
Metcon
The Undertaker (AMRAP – Rounds and Reps)
AMRAP 13:
Buy-In: 60/45 Calorie Echo Bike
Directly Into…
5 Deadlifts (245/165)(185/125)
15 AbMat Sit-ups
25 Double Unders
STIMULUS
GENERAL
This 13-minute workout begins with a buy-in effort.
The buy-in happens only once during the workout
We expect the buy-in to take between 3:30-5:00, leaving roughly 8:00-10:00 for the scored portion
The scored portion of the workout is the total rounds and reps of deadlift, sit-up, and double under triplet
DEADLIFTS
We’re moving a moderate barbell load for 5 reps each round
Choose a weight that you see yourself going unbroken with throughout the workout
DOUBLE UNDERS
These double under sets are intended to be very small and quick
Choose a number or variation that allows you to complete the work unbroken or in under 30 seconds
STRATEGY
BUY-IN BIKE
The buy-in bike doesn’t count towards our score, but it’s definitely not a throw away station
Let’s find a pace here that supports continuous movement on the scored portion of today’s workout
With 13 minutes of work, let’s hold a speed on the bike that you could see yourself maintaining for around that amount of time
If we approach the bike as it’s own workout, it might mean holding an aggressive speed early on that could negatively affect the work that follows
SCORED PORTION
The scored portion of the workout is a triplet piece that allows us to keep moving due to the rep scheme, combination of movements, and lack of interference
On the deadlifts and double unders, let’s try to push for unbroken sets if possible
The movement that helps us accomplish this is the AbMat Sit-ups
Slow down your speed as needed to hit this goal
You can use the sit-ups as a “moving rest” station, where you can reload the upper body and lower body for the more challenging movements that follow
However, if you’re confident in going unbroken on the other two movements, feel free to maintain a normal speed on the sit-ups
SUBS
Bike
1,000 Meter Row
Double Unders
Reduce Reps
40 Single Unders
30 Seconds of Practice
Extra Credit
Metcon (No Measure)
2,000 Meter Tempo Row
0-200: 2k Pace + :20
201-400: 2k Pace + :10
401-600: 2k Pace
601-800: 2k Pace + :10
801-1000: 2k Pace + :20
1001-1200: 2k Pace + :10
1201-1400: 2k Pace
1401-1600: 2k Pace + :10
1601-1800: 2k Pace + :20
1801-2000: Recovery
STIMULUS
We’ll work three different gears in this 2,000 meter tempo row, switching speeds every 200 meters
These gears are based off your pace per 500 from your most recent 2,000 meter row for time
For Example:
If your most recent 2k Row Time Trial finish is 8:00, your pace per 500 would be 2:00
Therefore, your three gears would be:
2k Pace + :20 = 2:20
2k Pace + :10 = 2:10
2k Pace = 2:00
Click Here to see a chart where you can calculate your 2k Row pace per 500
If you have never done a 2k Row Time Trial, estimate your time and calculate paces based on the chart listed above
The final 200 meters of the workout (1801-2000) should completed at a very easy recovery pace
There is no rest between paces, you’ll row for 2,000 meters straight
Record paces used in notes section