CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
You ready?
1 minute light bike
10 hollow rocks
5 inchworms with push up
5-8 kip swings on bar or rings
5 slow air squats + 5 air squats
8-10 transitions on low rings with feet on ground
10 alternating figure 4’s
20 second support hold on rings
3 eccentric ring dips + 3 ring dips
Gymnastics
Muscle-ups (Max Effort)
STIMULUS
Retesting our baseline unbroken set of Ring Muscle-ups from the beginning of the “Sled Dog” cycle (7.5.19)
If we are not completing ring muscle-ups today, what we don’t want to test here is max Chest to Bar Pull-ups.
If we do not have a ring muscle-up (or working on the consistency of our repetitions), a max effort anything is more than likely not getting us closer there, regardless
Instead, let’s use this day to either work on a drill we’ve been working on recently, or the recommendation below, the strict banded ring muscle-up.
SUBSTITUTIONS
RING MUSCLE-UPS
Strict Banded Ring Muscle-Up:
Although every athlete is at a different stage in their progression, this easy set-up makes the strict banded ring muscle-up one of our favorites. If we will be completing this movement today, our aim in this portion will be to set the clock for 10:00, allowing us to work with varying bend tensions. Let’s build to a 7-10 rep for the day. This will take some time playing with varying bands, never mind applying patience towards learning the movement. When we find that corresponding difficulty, we can use this band level in following progressions, building our strict strength on the rings throughout the cycle.
Metcon
Charlie Horse (Time)
For Time:
10 Wallballs, 15/12 Calorie Assault Bike
20 Wallballs, 15/12 Calorie Assault Bike
30 Wallballs, 15/12 Calorie Assault Bike
40 Wallballs, 15/12 Calorie Assault Bike
50 Wallballs, 15/12 Calorie Assault Bike
Medicine Ball: 20/14
STIMULUS
Alternating between wallballs and assault bike in this climbing couplet workout
With 150 wallballs total, let’s choose a weight that you can complete 50+ unbroken when fresh
STRATEGY
This workout is mostly about setting yourself up for the final 2 rounds of wallballs
There are 90 reps in the last two rounds alone, while there are only 60 within the first 3
Push for big sets on the wallballs and use the bike to “recover”
Every athlete is different, so ride at a pace that allows you to get back to the wall for large sets
SUBSTITUTIONS
Assault Bike
Equal Calorie Row, Bike Erg, Echo Bike
21/15 Calorie Schwinn Bike
Extra Credit
Metcon (No Measure)
3 Giant Sets, Not For Time:
25 GHD Sit-ups
50 Double Unders
25-75′ Handstand Walk (Practice)
Rest 2 Minutes Between Sets
STIMULUS
Working on getting upside down under some midline and breathing fatigue
While this work isn’t for time, move with a purpose from movement to movement and rest as needed following the handstand walk
SUBSTITUTIONS
GHD Sit-ups
Weighted AbMat Sit-ups
Double Unders
Reduce Reps
100 Single Unders
1 Minute of Practice
Handstand Walk
Reduce Distance
1 Minute of Practice
1 Minute of Handstand Weight Shifting
1 Minute of Box Shoulder Taps