CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
250 row
5 bird feeders/leg
10 glute bridges
5 spiderman and reach/leg
10 air squats
10 push ups
Banded monster walks
Empty barbell – 5 deadlifts, 10 elbow rotations, 5 front squats, 5 hang power cleans
250 row
Warm up power cleans
Weightlifting
Barbell Cycling
10-Rep Touch & Go Power Clean
STIMULUS
Working on barbell cycling today, building to a heavy 10-Rep Touch & Go Power Clean
You are allowed to pause in the front rack and at the hips, but not on the ground
Cycling heavier weights for high reps will prime you to string together smaller sets of 3 once we get to “Blockbuster”
STRATEGY
10 reps for a lot of sets can be fairly taxing
When building up to your heavy set of 10, complete sets of 5-7 at the lighter weights
Once you feel like you are in your true “working sets” is when you should start going with sets of 10
MOVEMENT FOCUS
Use Your Legs
A power clean is still a power clean as long as it is above parallel. Use all the space you have, especially during those last few reps. Instead of jumping the feet wide, drop underneath the bar and receive it in a quarter squat with the legs. We won’t be able to get as much elevation on the bar when we are fatigued both here and in “Blockbuster” to follow. Pulling yourself underneath the bar will help you maximize your weight and squeak out those last few tough reps.
Metcon
Blockbuster (AMRAP – Reps)
AMRAP 5:
Buy-In: 35/25 Calorie Assault Bike
Max Rounds of “The Chief” (135/95)
Rest 5 Minutes
AMRAP 5:
Buy-In: 25/18 Calorie Assault Bike
Max Rounds of “The Chief” (155/105)
Rest 5 Minutes
AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike
Max Rounds of “The Chief” (175/125)
STIMULUS
Three fast paced 5-minute intervals, with 5 minutes of rest between
Each interval starts with a bike buy-in that only happens once
Following the bike, you’ll complete AMRAP rounds of “The Chief”
1 Round of “The Chief” is: 3 Power Cleans, 6 Push-ups. and 9 Air Squats
The weight increases each round as the calories on the bike decrease
As the weight gets heavier, you’ll have more time to complete rounds because the calories decrease
1st Bar: A weight you can cycle for 12+ reps when fresh
2nd Bar: A weight you can cycle for 6+ reps when fresh
3rd Bar: A weight you can cycle for 3+ reps when fresh
Choose a push-up variation you can complete unbroken each time
Cap your Assault Bike calories at 2:30, 2:00, and 1:30 respectively
STRATEGY
There is very little interference between each movement of “The Chief”
We go from a lower body pull, to an upper body push, to a lower body push
The small reps, low interference, and short time windows means you can afford to push at each individual station
Even if we get off the bike a little gassed, the numbers are very manageable on each movement
Choose the barbell cycling option that keeps you moving forward with as little rest as possible
At the light weights, this might mean cycling reps together
At the heavier weights, this might mean going fast singles
Shoot for unbroken push-ups each time through, as there is plenty of time before we get back to using the upper body
Adjust your air squat pace for a fast transition back to the power cleans
Extra Credit
Metcon (No Measure)
3 Giant Sets:
Max Strict Handstand Push-ups
50′ Dumbbell Front Rack Walking Lunge
Max Strict Handstand Push-ups
Rest 2 Minutes Between Sets
STIMULUS
A “Giant Set” means you are moving with a purpose from movement to movement and resting for 2 minutes following the last one
Our aim here is two-fold:
Choose a strict handstand push-up number that you can hold both before and after the lunge
For example: If you have a max unbroken set of 20 when fresh, you may shoot for 8 reps before and 8 reps after
For the dumbbell walking lunge, build to a heavy unbroken 50 feet
We’re using two dumbbells in the front rack for this movement
Score today is total strict handstand push-ups
Log all 6 scores and SugarWOD will add them together for you
SUBSTITUTIONS
Strict Handstand Push-ups
Strict Handstand Push-ups with Feet on Box
Dumbbell Strict Press