CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“The privilege of a lifetime, is being who you are.” Joseph Campbell
Weightlifting
Metcon (AMRAP – Reps)
3 Rounds:
AMRAP 20 Seconds: Max Reps @ 70%
– Rest 40 Seconds –
AMRAP 30 Seconds: Max Reps @ 75%
– Rest 30 Seconds –
AMRAP 40 Seconds: Max Reps @ 80%
– Rest 1:20 –
STIMULUS
Working barbell cycling in the opening piece of the day
As the work time increases, so will the percentage on the barbell – which is based off your 1RM Power Clean
Use one barbell and change out the weights during your rest period
These reps do not have to be completed ‘touch and go’
However, this is a good opportunity to try to cycle the lighter percentages in bigger sets than singles if possible
Your score is total reps across all three rounds
See below for the time line on a running clock for this workout:
0:00 – 0:20: 70%
0:20 – 1:00: Rest
1:00 – 1:30: 75%
1:30 – 2:00: Rest
2:00 – 2:40: 80%
2:40 – 4:00: Rest
4:00 – 4:20: 70%
4:20 – 5:00: Rest
5:00 – 5:30: 75%
5:30 – 6:00: Rest
6:00 – 6:40: 80%
6:40 – 8:00: Rest
8:00 – 8:20: 70%
8:20 – 9:00: Rest
9:00 – 9:30: 75%
9:30 – 10:00: Rest
10:00 – 10:40: 80%
Metcon
Lethal Weapon (AMRAP – Rounds and Reps)
AMRAP 20:
1 Round of “The Chief” (135/95)
200 Meter Run
2 Rounds of “The Chief” (135/95)
200 Meter Run
3 Rounds of “The Chief” (135/95)
200 Meter Run
* Continue To Add (1) Round Until Cap
STIMULUS
Today we’ll work through 200 meter runs and rounds of the Hero Workout “The Chief”
1 Round of “The Chief”:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
The barbell weight should be something you can cycle for unbroken sets, but may opt for quick singles during the workout
Choose a push-up rep number or variation that you can complete in 1-2 sets each round
After each 200 meter run, the rounds of “The Chief” will increase
Continue to add 1 round of “The Chief” until the 20 minutes is up
STRATEGY
General
This workout is all about finding a way to stay moving
We have a longer effort and increasing rounds
It will feel like we can come out strong to start, because the rounds move quickly
However, it’s the rounds that aren’t written in the workout description that truly count
Once we get into the 4+ rounds of The Chief is when this workout starts to get real
Let’s work hard and smart from the very beginning
“The Chief” + Runs
Within these rounds, we can find a place to push and place to pace
If there is one station we can absolutely try to go with big sets, it’s the push-ups
There is no interference between the push-ups and any other movement, so try for unbroken sets if possible
The movement that is up for debate is the power cleans
While 3 is a small number that could be completed unbroken, singles might be the most consistent option across the board
The air squats can help you go big on the cleans if that’s the plan
Slowing down the 9 air squats and catching your breath can then help you load up for an unbroken barbell set
No matter what your initial strategy is, just find a way to not stop moving
The runs go hand in hand with that thought – so run at the fastest pace that still allows you to crush the inside movements and help you continuously move forward
SUBSTITUTIONS
Run
250/200 Meter Row
400 Meter Bike Erg
14/10 Calorie Assault or Echo Bike
Push-ups
Reduce Reps
Hands on Box or Bench
Knee Pushups
Extra Credit
Metcon (No Measure)
3 Giant Sets:
:10-20 Second Single Arm Row Static Hold
14 Single Legged Romanian Kettlebell Deadlifts (7 Each)
:20-40 Second Supinated Grip Dead Hang
14 Single Arm Arnold Presses (7 Each)
STIMULUS
These 3 Giant Sets of Body Armor are for quality and control over speed
A ‘Giant Set’ means you’ll move directly from one movement to the next and rest as needed following the last station
All time frames and weight selections should be challenging, but unbroken each round
You can use different weights for all three weighted movements – they do not have to be completed at the same load
You have the option to increase loads or stay the same across the 3 sets
See below for video demos of each movement:
Single Arm Row Static Hold: https://youtu.be/fUpLuFOXP1k
Single Legged Romanian Kettlebell Deadlift: https://youtu.be/0_K4crrlrIE
Supinated Grip Dead Hang: https://youtu.be/MikenbP3b-k
Single Arm Arnold Presses: https://youtu.be/K_vwDORrlhQ