CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“I would rather die of passion than boredom.” – Vincent Van Gogh
1:00 light bike
10m of :
floor touches
quad stretch
figure 4’s
knee hugs
air squats
lunge w/twist
side lunge
banded monster walks
10 push ups into calf stretch
8-10 pull into ring transitions (rings at armpit height)
5 strict ring dips
20-30 second handstand hold
2-3 eccentric hspu’s + 3-5 kipping hspu’s
Weightlifting
Box Front Squats
On the Minute x 7:
2 Box Front Squats
Sets 1-2: 50% 1RM Front Squat
Sets 3-4: 55% 1RM Front Squat
Sets 5-7: 60% 1RM Front Squat
STIMULUS
These Box Front Squats are the first part of a two-part running clock piece
Every minute on the minute, starting on the 0:00, we’ll complete 2 Box Front Squats until the 7 minute mark
You’ll then have a 2 minute rest before beginning part 2
These percentages are based off your 1RM Front Squat
The goal of the Box Front Squat is to come to a dead stop on the box for a brief moment to stop momentum before standing up aggressively
Choose a box height that is just below parallel (you can also stack plates)
You will not rock back onto the box like a traditional Box Back Squat
Click Here for a demo video of the Box Front Squat
SUBS
Pausing Front Squats (2 Seconds in Bottom)
Front Squat
On the 2:00 x 5 Sets:
1 “One and One Quarter” Front Squat
1 Front Squat
Set 1: 50% 1RM Front Squat
Set 2: 55% 1RM Front Squat
Sets 3-5: 60% 1RM Front Squat
STIMULUS
Part 2 of this running clock piece starts on the 9:00
Rounds begin every 2 minutes (9-11-13-15-17)
Each complex includes a “one and one quarter” front squat plus a regular front squat
The “one and one quarter front squat” is designed to strengthen the bottom most part of the squat
In the “one and one quarter squat”, you’ll squat to full depth, stand to about parallel, and then return to the bottom before standing to full extension
Demo video of this complex – https://youtu.be/gTPCXzVtsXw
Metcon
Man on Fire (Time)
For Time:
5 Rounds of “Nate”
100 Double Unders
4 Rounds of “Nate”
100 Double Unders
3 Rounds of “Nate”
100 Double Unders
2 Rounds of “Nate”
100 Double Unders
1 Round of “Nate”
1 Round of “Nate”:
2 Ring Muscle-ups (Chest to Bar)
4 Kipping Handstand Push-ups (Double DB Push Press 50’s/35’s)
8 Kettlebell Swings (70/53)(53/35)
STIMULUS
In this longer conditioning piece, we’ll pair rounds of the Hero Workout “Nate” with Double Unders
1 Round of “Nate”:
2 Ring Muscle-ups
4 Kipping Handstand Push-ups
8 Kettlebell Swings (70/53)
You’ll complete all 5 rounds of “Nate” before moving on to the double unders and so on…
Let’s choose rep numbers or variations on the gymnastics movements that allow for unbroken sets across the board
The kettlebell swings go all the way overhead and should be performed with a weight that allows for unbroken sets
Choose a double under rep number or variation that you can complete in less than 2 minutes
STRATEGY
The rep numbers on a round of “Nate” are designed to be fairly small and manageable
It’s the collective number of reps that creates the challenge
However, these shorter rounds allow us to maintain a higher intensity than larger sets would because we’re constantly switching movements
Let’s aim for unbroken sets on the ring muscle-ups and handstand push-ups if possible
The best places to rest, in order to maintain these unbroken sets of 2 and 4, are either between movements or halfway through the kettlebell swings
The kettlebell swings are the least technical of all 3 movements, so breaking here if you need to can help you catch your breath and stay under control for the more technical movements
With 400 double unders total, think about how you’ll be breaking these reps up in the last two rounds and approach it like that from the beginning
1 Set: 100
2 Sets: 50-50 or 60-40
**3 Sets: **40-30-30
4 Sets: 25-25-25-25
5 Sets: 20-20-20-20-20
SUBS
Ring Muscle-ups
Reduce Reps
Jumping Ring Muscle-ups
Handstand Push-ups
Reduce Reps
Feet on Box Video
Double Dumbbell Push Press
Double Unders
Reduce Reps
150 Single Unders
2 Minutes of Practice
Extra Credit
Metcon (No Measure)
3 Sets Not For Time:
9 Barbell Romanian Deadlifts
15 Strict Parallel Bar Dips
21 GHD Sit-ups
Rest 2 Minutes Between Sets
STIMULUS
This Body Armor piece is for quality and control over speed
Choose a challenging barbell weight for the Romanian Deadlifts, but one that you’ll complete straight each time
You can increase loads each round or stay the same across
Choose a variation / rep scheme for the Bar Dips that allows you to complete the 15 reps in no more than 3 sets
Choose a number of GHD Sit-ups that allows you to complete all reps without having to break
MOVEMENT VIDEOS
Barbell Romanian Deadlifts: http://youtu.be/mZgPVWVnLY4
Parallel Bar Dips: http://youtu.be/VnZNA-UOqkw
GHD Sit-ups: https://youtu.be/EeJEx5-YO88
SUBS
Bar Dips
Reduce Reps
Ring Dips
Banded Bar / Ring Dips
30 Push-ups
GHD Sit-ups
Reduce Reps
Weighted AbMat Sit-ups – https://youtu.be/dqbCN9q1Owc