CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
200 m run
pvc pass throughs
10 wall openers
wrist stretch
8-10 kip swings
5 inchworms with push up
20 second handstand hold
8 banded good mornings
10 handstand hold weight shifts
with a 10:00 running clock:
21 Banded Good Mornings
25-50′ HS Walk
Substitute for HS Walk:
1:00 Practice, 1:00 Weight Shifts, or 1:00 Box Pike Shoulder Taps
Metcon
Tummy Time (Time)
15-12-9-12-15:
Toes to Bar
Deadlifts
Barbell-Facing Burpees
RX – 185/125
RX+ – 205/145
STIMULUS
“Tummy Time” is a down and back triplet workout that should take around 12-18 minutes to complete
Choose a toes to bar variation and deadlift weights that you could complete at least the set of 15 unbroken when fresh
Within the workout, these should be variations and weights that allow you to complete each round within 3 sets
On the bar facing burpee, you do not have to stand to full extension when jumping over
You can step up or jump up out of the burpee, but must have a two foot jump and land over the bar
STRATEGY
TOES TO BAR & DEADLIFTS
Less is more on the toes to bar and deadlifts, especially since we climb back up to 12 and 15 reps of each movement following the set of 9
Breaking these up early on often can help minimize long breaks and excess muscular fatigue
The goal is to break these up before hit a big wall in order to come back strong for the next set
Below are some thoughts on how to approach each set:
Sets of 15:
5 Sets: 3-3-3-3-3
4 Sets: 4-4-4-3
3 Sets: 5-5-5
2 Sets: 8-7
Sets of 12:
4 Sets: 3-3-3-3
3 Sets: 4-4-4
2 Sets: 6-6
Sets of 9:
3 Sets: 3-3-3
2 Sets: 5-4
BAR FACING BURPEES
The goal is to simply find a solid rhythm on the bar facing burpees
The benefit to going smaller sets on the deadlifts and toes to bar is that it helps you keep a good pace on the burpees
If you know you’re trying to go for a set of 12 unbroken toes to bar after the burpees, you’re probably going to slow down your burpee pace quite a bit
If you know you’re doing sets of 3-4, you can push the pace on the burpees a little more knowing that you just have to complete a small set