CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
Then…
2 Rounds:
10 Monster Walks (side to side & front and back)
10 Banded Pull Aparts
5 Inchworms w/ Pushup
10 Empty Barbell Deadlift
20 Double Under/Single Under
Weightlifting
Deadlift (Heavy Single)
Opening with waves building to a heavier single. These weights are similar to our very first deadlift loads at the start of the cycle, where we’ll move through and then build upon for two scored lifts… a 1-Rep and a 10-Rep.
Not for time, resting ~1:30-2:00 between:
3 Reps @ 70%, 1 Rep @ 75%
3 Reps @ 70%, 1 Rep @ 80%
3 reps @ 70%, 1 Rep @ 85%
Following, take 12:00 total to build to a heavy at each, in this order:
1. Heavy Single
2. Heavy 10-Rep
Deadlift (Heavy 10-rep)
Metcon
El Nino (Time)
For Time:
1 Mile Run
50 DB Snatches (50/35)
400 Meter Wreckbag Run (50/35)
30 Pull-Ups
20 Burpee Box Jumps (24″/20″)
A descending repetition chipper, starting with a one mile run buy-in.
Although we will find some separation inside this distance, we want to remind ourselves that it is purely the buy-in. 10 seconds, although significant in a one mile race, can disappear in a single transition inside the gym in the following movements. We want to move here on this run, but it’s truly the buy-in. Let’s visualize the pace we believe we would hold for roughly a ~5K distance.
On the following DB Snatches, we have a single larger set. At 50 repetitions, a steady and methodical pattern for touch and go reps is key here. With a micro-pause at the top, we can settle into a breathing pace on these snatches. The key is to find the place to get the air in. Naturally, it is not in the bottom of the rep, and is instead after lockout as the hands are changing the bell as it descends.
Next comes our Wreckbag run, with a moderate weight bag. Here, we may see just as much separation, if not more, than on the 1 mile run. It is very easy to lose time here, and although we are not trying to “win the workout” here, we know that we want to move with a purpose here.
On the 30 pull-ups, let’s aim for big sets. Some options for thought:
16-14
12-10-8
9-8-7-6
By no means do we want to hit a wall and reach failure in the pull-ups, but knowing that this is our final “pulling” station in our chipper, we can be aggressive here and hang on for challenging sets.
On the final burpee box jumps, let’s game plan for reps 10-20. This is where we will lose our pace, if we do. By seeing the light at the end of the tunnel, we may start these final 20 too quickly, resulting in the extra steps in the final reps… that add the extra seconds. Slow is smooth, smooth is fast on these reps to start. Focus on our footwork, and at rep 10, aim to move one step faster than our front half.