CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” – Jim Kwik
10 pvc pass throughs + 5 rotations/side
5 spiderman and reach w/ankle mobility (knee over toe)
10 bird feeders/side
10 alternating bird dogs
10 lateral step downs/side
10 glute bridges
1:00 overhead opener
5 slow push ups (slow down and up)
8-10 kip swings
3-5 strict pull ups
5-10 un/banded hips to bar
5 get out of the pools
5 kipping pull ups + 3 chest to bar
Weightlifting
Front Squat
On the 1:30 x 7 Sets:
Set 1 (On the 0:00): 3 Reps @ 75%
Set 2 (On the 1:30): 1 Rep @ 80%
Set 3 (On the 3:00): 3 Reps @ 75%
Set 4 (On the 4:30): 1 Rep @ 83%
Set 5 (On the 6:00): 3 Reps @ 75%
Set 6 (On the 7:30): 1 Rep @ 86%
Set 7 (On the 9:00): 12 Reps @ 60%
*Percentages Based On 1RM Front Squat
STIMULUS
7 total sets of Front Squats today, as we alternate between different percentages and rep schemes
The percentages remain at 75% for each set of 3
The percentages will climb by 3% on the sets of 1 (80-86%)
We’ll finish out the session with a 12-rep drop set at 60%
Sets begin every 90 seconds, with percentages based on your 1RM Front Squat
Over the coming weeks, we’ll gradually increase these percentages
Metcon
Complex Fran (Time)
For Time:
6 Bar Muscle-ups
9 Chest to Bar Pull-ups
12 Pull-ups
21 Thrusters (115/85)(95/65)
6 Bar Muscle-ups
9 Chest to Bar Pull-ups
12 Pull-ups
15 Thrusters (115/85)(95/65)
6 Bar Muscle-ups
9 Chest to Bar Pull-ups
12 Pull-ups
9 Thrusters (115/85)(95/65)
RX – 12 Chest to bar & 12 Pull-ups (95/65)
RX+ – 6 Bar MU, 9 C2B, 12 Pull-ups (115/85)
STIMULUS
Resembling the benchmark workout “Fran”, we have a heavier barbell paired with a gymnastic complex each round today
The gymnastic complex progresses from bar muscle-up, to chest to bar pull-up, to pull-ups
The complex does not need to be completed unbroken, but break-up strategy will be important here
To complete the complex with the written reps, we recommend having 12+ bar muscle-ups, 21+ chest to bar pull-ups, and 27+ pull-ups unbroken when fresh
Choose a heavier load for the barbell, but one you could still cycle for 20+ reps unbroken when fresh
We expect this workout to take between 5-12 minutes to complete
STRATEGY
General
Breaking before you need to on every movement will be crucial in staying moving during this workout
Consider breaking each movement up into 2 or 3 sets from the beginning
These short, planned, and deliberate breaks can push off fatigue and allow you to keep moving forward
Think about the following sets for each movement:
Bar Muscle-ups
2 Sets: 3-3
3 Sets: 2-2-2
Chest to Bar Pull-ups
2 Sets: 5-4
3 Sets: 3-3-3
Pull-ups
2 Sets: 6-6
3 Sets: 4-4-4
Thrusters
Set of 21: 12-9 or 7-7-7
Set of 15: 8-7 or 5-5-5
Set of 9: 5-4 or 3-3-3
SUBS
Gymnastics
Reduce Reps of Each Movement
If You Don’t Have Bar Muscle-ups: 21-15-9 of Chest to Bar Pull-ups
If You Don’t Have Bar Muscle-ups or Chest to Bar Pull-ups: 21-15-9 of Pull-ups
Extra Credit
Metcon (No Measure)
3 Sets of 7:
Tempo Seated Good Mornings
3 Sets of 15:
Glute Bridges
STIMULUS
Working the muscles of the posterior chain in today’s Body Armor piece
Complete all 3 sets of Good Mornings before moving to the Glute Bridges
Tempo Seated Good Mornings:
Tempo: 3 seconds down, 1 second up
Build in weight or stay the same across the 3 sets
Glute Bridges:
Squeeze for 2-3 seconds at the top of each rep
Slowly lower back down to starting position
MOVEMENT VIDEOS
Tempo Seated Good Mornings: https://youtu.be/tMDe-l9p9WM
Glute Bridges: http://youtu.be/M7PynZBxSR0
SUBS
Tempo Seated Good Mornings
Tempo Standing Barbell Good Mornings
Tempo Barbell Romanian Deadlifts
Metcon (No Measure)
Handstand Walk Practice
15 Minute Recovery Bike
On the 3-6-9-12:
1 Minute of Handstand Walk Practice
STIMULUS
Alternating between an easy pace on the bike and 1 minute of handstand walk practice
We’ll start this 15 minute piece on the bike and move to the handstand walk practice every 3 minutes
We’ll get off the bike for practice at the 3-6-9-12
No matter where you are in your handstand walk journey, this is an opportunity to kick up and spend some time on your hands
SUBS
Bike
Any Machine
Handstand Walk
Practice Walking for 1 Minute
Handstand Weight Shifting http://youtu.be/OAfvOJUovdg
Box Shoulder Taps http://youtu.be/F2IH6omfYec