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CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
FRIDAY!!
5 pvc pass throughs and 5 rotations/side
1 minuted overhead opener (barbell on rig)
5 spider man and reach with hamstring stretch
5 russian baby makers with warrior squat reach
8-10 kip swings
3-5 strict pull ups + 3-5 kipping pull ups
5 scaled russian dip with foam roller
5 step ups/leg + 5 box jumps
Barbell warm up
**video of scaled russian dip with foam roller**
https://www.youtube.com/watch?v=VPBJ5LXADgo
Metcon
Gut Feeling (AMRAP – Rounds and Reps)
AMRAP 16:
12 Hang Power Cleans (155/105)(115/75)
12 Burpee Box Jump Overs (24/20)
12 Push Jerks (155/105)(115/75)
12 Bar Muscle-ups or Chest to Bar
RX+ – 155/105 and Bar Muscle Ups
RX – 115/75 and Chest to Bar
STIMULUS
In this AMRAP 16 workout, we’re looking to complete 3+ rounds, or a round at least every ~5:20
Choose a moderate barbell weight that you could complete both movements in no more than 3 sets within the workout
Choose a bar muscle-up rep number or variation that you could complete in sets of 2-4 sets within the workout
There is no need to stand to full extension on the burpee box jump overs
STRATEGY
While the burpee box jump overs will be performed at a steady pace, we’ll have to consider how to break up the remaining 3 movements
With the moderately heavy bar and higher skilled gymnastics, taking a few breaks can be helpful in staying consistent across the 16 minutes
Consider the following break-up strategies for 12 reps:
1 Set: 12
2 Sets: 6-6 or 7-5
3 Sets: 4-4-4 or 5-4-3
4 Sets: 3-3-3-3
Extra Credit
Metcon (Time)
Capacity Builder
3 Sets for Time:
20/15 Calorie Assault Bike
15 Deadlifts (225/155)
15 Toes to Bar
Rest 2 Minutes Between Sets
STIMULUS
Enter 3 separate scores across these three rounds, with the score being the slowest round
With 2 minutes of rest between each set, we’re looking to challenge ourselves by going big sets on the deadlifts and toes to bar
Choose weights/variations on each that you can complete 20+ reps unbroken when fresh
Within the workout, looking to complete these with 1 break max
STRATEGY
With rest built in, this is a great opportunity to push for large sets on the deadlifts and toes to bar
Move with a purpose on the bike, but one that allows you to thrive on the final two movements
Think 1-2 sets on both bars:
1 Set: 15
2 Sets: 8-7 or 10-5
SUBSTITUTIONS
Toes to Bar
Reduce Reps to Something You Can Get in 2 Sets
Reduce Range of Motion
Assault Bike
Equal Calorie Row