CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Stuff
Gymnastics
Warm-up (No Measure)
Alternating For 15 Minutes:
Station A: Handstand Walk Practice
Station B: 50′ Single Arm Dumbbell Overhead Walking Lunge
STIMULUS
Alternating between two different overhead skill movements
The goal here is to build confidence with our positioning upside down and with the dumbbell overhead
As a rough guideline, look to spend about 1:30 on each movement
This puts you right at 5 times at each station in the 15 minute window
For the single dumbbell overhead walking lunge, choose weight that you can complete 25′ lengths unbroken
Turn around at 25′ and come back with the other arm
You can build in weight across the 15 minutes, but keep it to weights that allow for solid positioning
For the lunge, the back knee must touch the ground on each rep and you must stand to full extension between steps
Score is heaviest dumbbell used for the lunge
MOVEMENT FOCUS
Handstand Walks: Rotate the hands out slightly. This subtle rotation can increase wrist mobility and allow you to lean further forward. The better lean you have, the easier it is to successfully move forward down the floor.
Dumbbell Overhead Lunge: Rotate the armpit forward with the elbow locked by the ear. This externally rotated position is the most stable position for the should to support the dumbell.
SUBSTITUTIONS
Handstand Walk
30-60 Second Nose to Wall Handstand Hold on Wall
2-3 Wall Walks
Handstand Walk Toward the Wall (Start Close and Work Your Way Back)
Metcon
Cool Whip (Time)
3 Rounds:
21/15 Calorie Row
75 Double Unders
Directly Into…
3 Rounds:
20 Dumbbell Snatches (50/35)
12 Lateral Dumbbell Burpees
STIMULUS
Completing two separate couplet workouts with no rest between
Finish all three rounds of the calorie row and double unders before moving on to the dumbbell snatches and lateral dumbbell burpees
Choose a double under variation that you can complete in less than 90 seconds
Pick a dumbbell weight that you can complete in 1-2 sets per round if switching hands in the air
Alternate hands every rep on the dumbbell and touch both heads of the bell to the floor
Pass the feet over the top of the dumbbell in the burpee, taking off and landing with two feet
STRATEGY
In each couplet, we want to spend as much time moving as possible
Adjust your pace on the row and the burpees (movement you won’t break up) to go for large sets on the double unders and dumbbell snatches (movements you would break up)
If you are confident with going for big sets on the double unders and dumbbell snatches, you can afford to go a little faster on the row and burpees
Aim for consistency of speed across the three rounds of each section
MOVEMENT FOCUS
Dumbbell Snatches: Just like on the dumbbell overhead walking lunge, look to finish each dumbbell snatch with a strong locked out punch of the elbows next to the ear
SUBSTITUTIONS
Double Unders:
Reduce Reps
90 Seconds of Practice
120 Single Unders