CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Rome was not built in a day.” – John Heywood
Toe walk/heel walk
high knee karaoke
toy soldiers
quad stretch
figure 4’s
squats steps
spiderman walks
inchworm w/push up
10 alternating step ups
10 kb swings
10 DB presses/side
Jog forward/backward
(With Light Weight)
6 alternating step ups
5 DB clean and jerks
8 alternating DB snatches
Jog forward/backward – (With WOD Weight)
6 alternating step ups
5 DB clean and jerks
8 alternating DB snatches
Metcon
Quarter Pounder (Time)
2 Rounds:
400 Meter Run
30 Single Dumbbell Box Step-ups
400 Meter Run
30 Single Dumbbell Hang Clean & Jerks
400 Meter Run
30 Single Dumbbell Power Snatches
Dumbbell: 50/35
Box: 24/20
STIMULUS
Running is paired with 3 dumbbell movements in this longer Saturday workout
We expect this 2 round workout to take somewhere in the 20-30 minute range to complete
We’ll use one dumbbell for all movements today, choosing a weight that you are capable of completing 30+ power snatches unbroken when fresh
Box Step-ups: Alternate Legs Every Rep
**Hang Clean and Jerks: **Alternate Arms Every 5 Reps
Power Snatches: Alternate Arms Every Rep
STRATEGY
General
The first priority of this workout is staying moving on the dumbbell
This is a great day to push for big, scary sets on all 3 movements
The less breaks we can take on the dumbbell, the more time we spend moving forward
Speed on the run is our second priority
These are less important because we’re always going to be moving on the runs, no matter the speed
If you’re confident in big sets on the bell under fatigue, run a little faster
If you know you’re going to need some more time before getting back on the bell for a big set, run slower to help you recover for the weighted movement
Dumbbell Movements
Step-ups
One of the better places to hold the dumbbell for the step-ups will be with the handle resting on one shoulder
This allows the weight to be supported by the body instead of holding it farmers carry style, which could tax your grip for the other two movements
Holding it here also allows you to ideally not have to stop moving
Hang Clean and Jerks
On the hang clean and jerks, try to hold on for one large set of 30 if possible, as one arm rests while the other works
To help you hold on, don’t think of it as one big set
Approach the 30 reps as 3 sets of 5 on each arm, as we’re required to switch sides every 5 reps
If you need to break, take one break at the halfway point (15 rep mark)
Snatches
Switching on the floor is slower, but can help you stay steadily moving forward
Switching hands in the air is definitely faster, but can be more taxing on the lungs
Extra Credit
Metcon (No Measure)
5 Rounds:
20 GHD Sit-ups
35 Double Unders
50′ Handstand Walk
STIMULUS
Working through 5 rounds of this higher skilled triplet workout
Choose reps schemes or variations that allow you to complete each movement in just around 1 minute
We’ll cap this piece at 20 minutes
SUBSTITUTIONS
GHD Sit-ups
Reduce Reps
Weighted AbMat Sit-ups
Toes to Bar
Double Unders
Reduce Reps
45 Seconds of Practice
70 Single Unders
Handstand Walk
Reduce Distance
1 Minute of Practice
Accumulate 30 Seconds of Handstand Weight Shifting
Accumulate 30 Seconds of Box Shoulder Taps