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CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Building Resilience
Metcon
BFF (AMRAP – Rounds and Reps)
AMRAP 20:
100 Double Unders
50 Wallballs (20/14)
40 Calorie Row
30 Alternating Dumbbell Power Snatches (50/35)
20 Toes to Bar
10 Bar Muscle-ups/Chest to Bar
RX+ – Bar MU
RX – Chest to Bar
STIMULUS
This big, long chipper workout includes a little bit of everything
In order to get the most out of this 20-minute workout, choose weights and variations for every movement that you are capable of completing each in 2 sets when fresh
The goal is today is to finish the first round and then see how far we can get into the second round
Complete all reps at one station before moving onto the next
STRATEGY
In a chipper workout, the name says it all
Let’s “chip away” at these movements in manageable chunks
It’s not about going big sets necessarily, rather finding a pace that enables you to move for as much of the 20 minutes as possible
Below are some options on how to break-up each movement
Double Unders
2 Sets: 50-50
3 Sets: 40-30-30
4 Sets: 25-25-25-25
Wallballs
2 Sets: 25-25 or 30-20
3 Sets: 25-15-10
4 Sets: 20-10-10-10
Row
Find a moderate pace that allows you to thrive on the dumbbell
Dumbbell Snatches
1 Set: Steady Singles
2 Sets: 15-15 or 20-10
3 Sets: 10-10-10 or 12-10-8
Toes to Bar
2 Sets: 10-10
3 Sets: 8-7-5
4 Sets: 5-5-5-5
5 Sets: 4-4-4-4-4
Bar Muscle-ups
2 Sets: 5-5
3 Sets: 4-3-3
4 Sets: 4-3-2-1
SUBSTITUTIONS
Double Unders
Reduce Reps
2 Minutes of Practice
200 Single Unders
Toes to Bar
Reduce Reps
Toes as High as Possible
Knees to Elbow / Chest / Waist
Extra Credit
Metcon (Time)
Capacity Builder:
On the Minute x 10:
8 Barbell-Facing Burpees
STIMULUS
The barbell-facing burpee is the focus of today’s capacity builder
With this being a very common Open movement, we’ll work through these reps to build capacity and confidence
Complete 8 reps on the minute for 10 minutes (80 reps total)
Rest whatever time remains until the next minute begins
The goal is to move quickly, but to stay within 3-5 sets on each effort
Record how long it takes for each round, with the final score being the slowest of the 10 rounds
The standards include completely facing the bar during the burpee and a two foot take-off and landing in the jump