CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

On the Minute x 16 (4 Rounds):

Minute 1 – 12/9 Calorie Assault Bike

Minute 2 – 1 Round of “Strict Cindy”

Minute 3 – 15/12 Calorie Row

Minute 4 – With very light dumbbells:

3 Deadlifts + 3 Hang Power Cleans + 3 Front Squats + 3 Push Presses.

Skill Work

Warm-up (No Measure)

10:00 of Handstand Walk Practice


Lucky 7’s (Time)

5 Rounds:

7 DB Clusters

7 Chest to bar

RX – 50’s/35’s & Chest to bar

RX+ – 70’s/50’s & Bar Muscle Ups
Inside today’s workout, we have the dumbbell cluster. In full, both dumbbells start on the ground. The movement is a ground to overhead movement, passing through a squat. In other words, a “squat clean thruster”. Stimulus wise, it is a loading that we are confident we could complete 10+ repetitions unbroken, when fresh. Heavy and challenging, but not a load where we are reduced to slower singles during the workout. We feel confident that we can move through all sets with one break (4-3 as an example).

Standard wise, only a single head of the dumbbells need to touch the ground (if we are completing touch and go repetitions).

This combination will become grip intensive. Although pacing our met-con is a natural place for us to hone in on, movement and technique here today is critical. The dumbbell cluster is a movement that demands mobility and sound positioning. “Muscling” our way through repetitions early in this workout is exponentially more costly than with a barbell, given the need to stabilize two objects versus a single. Take extra time in our preparation phase to dial in this movement, as we can’t afford to muscle the reps today.

In the many parts of the dumbbell cluster, the focus is the rack position. In the receiving of the bells, it is paramount to find the back head of the dumbbell on the shoulder. In other words – to rack it. With dumbbells, we’ll naturally need to work more in the front rack position than compared to a barbell, but the better we can get that weight on the shoulders… the better we preserve our strength for the bar muscle-ups. And we need that to find our best time today. Despite the weights being on the heavier side, slow things down a bit if we need to during the receiving and squat portion. Priority number one, over an explosive squat our of the hole, is finding the weight to the shoulders. Otherwise, our upper body will be in for a long ride, under constant tension.

Extra Credit

Warm-up (No Measure)

5 Rounds:

5 Deadlifts (70%)

8 Bench Press (70%)

Weight is based off of 70% of that respective movement. Two separate bars.