CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
FRIYAY!
25 jumping jacks
5 pvc pass throughs + 5 pvc rotations/side
5 slow prone swimmers
5 spiderman and reach/side
10 push ups
3-5 strict pull ups/ring rows
15 banded good mornings
20-30 sec. handstand hold + 2-3 negative handstand push ups
barbell warm up
take 1-2 minutes to warm up DU’s
Weightlifting
Power Clean
On the 1:30 x 7 Sets:
30 Double-Unders
3-Position Power Clean*
*3-Position Clean:
1 High Hang Power Clean (high thigh)
1 Hang Power Clean (knees)
1 Power Clean (floor)
Set #1 – 50% of estimated 1RM Power Clean
Set #2 – 53%
Set #3 – 56%
Set #4 – 69%
Set #5 – 62%
Set #6 – 65%
Set #7 – 68%
Metcon
Power Bar (AMRAP – Rounds and Reps)
AMRAP 12:
9 Strict Pull-Ups/Feet elevated Ring Rows
12 Hang Power Cleans (135/95)(95/65)
9 Strict Handstand Pushups/hand release pushups
21 Deadlifts (135/95)(95/65)
RX – Feet elevated Ring Rows, 95/65, HR pushups
RX+ – Strict Pull-Ups, 135/95, SHSPU
STIMULUS
Aim is to move through all stations steadily, with somewhere between 2-3 breaks per movement (but not excessively more).
On the barbell, a load that we can hang power clean for 20+ reps unbroken if we tried.
On the gymnastics, modify to an appropriate difficulty level so that we do not become “stuck”. Challenge ourselves, but we do not want to spend more than 1:30 at any given station.
STRATEGY
The barbell needs to be paced, but it’s truly the gymnastics that is the focus. Hitting a wall here is the last place we want to be in this workout, which means we need to be disciplined and patient with our reps in the opening rounds.
Strategic breaks are good here. Break before we need to, on all movements. Even the 21 light deadlifts should be broken into 2-3 sets.
As a micro-goal inside this workout, let’s see how consistent we can stay with our sets. As in, if we break up a gymnastic 9 reps as 5-4, or 3-3-3, how well can we maintain that over the rounds?
MOVEMENTS
BARBELL
We’ll choose the barbell weight today based on the more challenging movement, the hang power clean
This should be a weight that athletes can complete within 2 sets during the workout today
The deadlifts are designed to be on the lighter side today
Hang Power Clean example breakup strategies: 7-5, 5-4-3.
Deadlift example break-up strategies: 21-9, 8-7-6.
STRICT PULL-UPS
A band here can be a great fit for our strict work today. We do indeed want to complete these are strict, so let’s modify to reach the target of 9 reps per round at a difficulty that, if we tried, we could find 9 unbroken.
STRICT HANDSTAND PUSHUPS
Modify first with volume, modifying to 7-5 or even 3 reps per round. If we are below 3 reps, let’s look to adjust the deficit, adding plates (elevation) while keeping in mind that we want as much range of motion as possible. A super short HSPU that covers inches will not yield the stimulus we need to get better at this movement. As a third option, pike pushups.