Open Gym is cancelled for Sunday 4/21/19 – Enjoy your Easter with friends and family!

CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

Not for Time:

2:00 Bike + 1 Round of Strict Cindy

2:00 Row + :30s Walkouts

1:00 Bike + :30s Alternating Samson Stretches

1:00 Row + :30s Warrior Squats

:30s Bike

:30s Row
Aim is to gradually increase our intensity on the two machines as we move through the warmup.

Skill Work

Metcon (No Measure)

10:00 Handstand Walk Practice
Practice time. Distance, varying directions, obstacles. Let’s challenge ourselves at our own respective level.


Vader (Time)

3 Rounds:

24/17 Calorie Row

21 Wallballs

18 Alternating Dumbbell Snatches

15 Lateral Burpees over Rower

Rx Wallball – 20/14 (Males 10′ Target, Females 9′)

Rx Dumbbell – 50/35
In “Vader”, all repetitions and loads are intended to be on the manageable side, where the stimulus calls for each set to be completed with at most, one break. Applying this to the wallballs and dumbbell snatches, what we are creating here is a metabolic finish to our day where it’s less about if we can find large sets, and more about, how fast we move on the repetitions and transitions.

On the row, this is our pacer of the workout. We by all means want to maintain intensity here, but the first items we need to dial in is our transitions and sets on the wallballs and dumbbell snatches. If we find ourselves breaking here, we are highly likely losing any time gained by pushing the row.

On these wallballs and snatches, our aim here is fluid methodical movement. With the intentions again being that we complete these sets with at most a single break, it is our aim to push our efforts here with quick transitions large sets.

On the burpees, there is much time to be gained (or lost) here. It is naturally a movement that can slow for athletes dramatically, with athletes being separated by a dozen or more seconds per round on this station despite it being the smallest amount of repetitions in the workout compared to the other stations. Tight, compact motions pay off here, where excessive, wasted motion does not. We don’t need a specific speed to hold, but we do need to be consistent from round 1 to round 2. Without that, we can fall victim to those ever fast moving seconds. On our third and final round, let’s finish strong with what we have left.

Extra Credit

Push Press (4 sets of 6 repititions)

Set #1 – 76%

Set #2 – 78%

Set #3 – 80%

Set #4 – 83%

Percentages based on your estimated 1RM Push Press.

Third and final week with this specific repetition scheme, adding 3% from last week. Rest as needed between sets, but aim to keep it to 2:00 or less.