CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Mobility and Activation
200 m light jog
10 pvc rotations or pass throughs
10 wall openers
5 spiderman and reach
10 air squats
5 step ups (weight through heel)
:30 quad stretch
10 alternating figure 4’s
10 warrior squats
*barbell warm up
*muscle up/pull up warm up (kip swings/transitions with feet on floor/ring dips/strict pull ups/kipping pull ups)
Barbell Conditioning
Metcon (4 Rounds for reps)
In a 1:30 Window:
9 Power Cleans
9 Front Squats
9 Push Jerks
RX+ – 115/85
RX – 75/55
Time Remaining: (RX+) Max Ring Muscle-ups or (RX) Pullups
Rest :30 Seconds
In a 1:30 Window:
7 Power Cleans
7 Front Squats
7 Push Jerks
RX+ – 135/95
RX – 95/65
Time Remaining: (RX+) Max Ring Muscle-ups or (RX) Pullups
Rest :30 Seconds
In a 1:30 Window:
5 Power Cleans
5 Front Squats
5 Push Jerks
RX+ – 155/105
RX – 115/85
Time Remaining: (RX+) Max Ring Muscle-ups or (RX) Pullups
Rest :30 Seconds
In a 1:30 Window:
3 Power Cleans
3 Front Squats
3 Push Jerks
RX+ – 185/135
RX – 135/95
Time Remaining: (RX+) Max Ring Muscle-ups or (RX) Pullups
STIMULUS
Completing 4 rounds of a 1:30 workout window, with :30 seconds of rest between
New rounds begin on the 0:00 – 2:00 – 4:00 – 6:00
The weights climb with each round while the reps drop.
While these are the prescribed weights, we want to stay around 45-50-55-60% of your 1RM Clean and Jerk
With whatever time you have remaining in each window, complete as many Ring Muscle-ups or Pullups as possible
Wodify will add up your 4 separate entries for your final score – the sum total
Metcon
Metcon (Time)
3 Rounds:
400 Meter Run
12 Burpee Box Jump Overs (24/20)
15 Thrusters
RX+ – 95/65
RX – 75/55
STIMULUS
Looking for this simple triplet workout to take somewhere in the 12-16 minute range to complete (4:00-5:20 per round)
Choose a weight on the thruster that you can complete with 1 break max on each round
There is no need to stand to full extension on the burpee box jump overs
STRATEGY
The first thing to consider today is how to approach the Thruster bar
With this being the only movement you’d stop moving on, let’s try to minimize the number of sets here
1 Set: 15
2 Sets: 8-7
One way you can minimize sets on the bar is to be smooth on the runs and burpee box jump overs
Find a speed on both movements in round 1 that you see yourself maintaining throughout
It’s not about moving fast in the first round – it’s about sustaining or improving upon your first round pace in rounds 2 and 3
SUBSTITUTIONS
Run
500 Meter Row
28/20 Calorie Echo Bike
Extra Credit
Metcon (No Measure)
Midline
Not For Time:
Accumulate 75 Hollow Rocks
STIMULUS
There is no time component here, as the goal is to complete these 75 reps for quality
A rock back and forth will count as 1 rep
Click Here to see a demonstration of the hollow rock
SUBSTITUTIONS
Hollow Rock
Reduce Reps
Bent Knee Hollow Rocks
Accumulate 2-3 Minutes in Hollow Hold