CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Hope and despair are both self-fulfilling prophecies.” – Ernest Hemingway
Metcon
Steel Toe (Team Version) (Time)
Teams of 3
For Time (30 Minute Cap):
3 Rounds:
1,000 Meter Row
30 Toes to Bar
Into…
21 Burpee Box Jump Overs
21 Clean and Jerks (135/95)(95/65)
21 Burpee Box Jump Overs
21 Clean and Jerks (155/105)(115/85)
21 Burpee Box Jump Overs
21 Clean and Jerks (185/135)(135/95)
Box: (24″/20″)
STIMULUS
In this Team Version of “Steel Toe”, one athlete works at a time while the other two rest
Teams must complete all three rounds of row and toes to bar before moving on to the burpee box jump overs and clean and jerks
There is a 30 minute time cap to the workout
If you hit the time cap, put 30:00 as your score and note total completed reps in the notes section
Toes to Bar:
Choose a variation that allows for at least 5 reps at a time
It is ok for teammates to use different variations
Burpee Box Jump Overs:
Face the box in the burpee
You can step or jump out of the burpee
Jump up and land on the box with two feet
There is no need to stand to full extension
Clean and Jerks:
Use one bar and change the weights as you go
Teammates can use different weights (you can have multiple bars in this case)
Choose weights that allow for at least the following reps during the workout:
1st Bar: 5-7 Reps
2nd Bar: 3-5 Reps
3rd Bar: 1-3 Reps
STRATEGY
With twice as much time spent resting vs. working, let’s aim to move fast and switch out before our movement begins to slow down
See below for ideas on when to switch out for each station, with the goal being to change while you’re still moving quickly:
Row:
1 Set of ~333 Meters Each
2 Sets of ~165 Meters Each
Toes to Bar: 5-10 Reps
Burpee Box Jump Overs: 3-5 Reps
1st Barbell: 5-7 Reps
2nd Barbell: 3-5 Reps
3rd Barbell: 1-3 Reps
SUBS
Toes to Bar
Reduce Reps
Feet as High as Possible
Knees to Elbows / Chest / Waist
Steel Toe (Individual Version) (Time)
For Time (30 Minute Cap):
3 Rounds:
500 Meter Row
21 Toes to Bar
Into…
12 Burpee Box Jump Overs
12 Clean and Jerks (135/95)(95/65)
12 Burpee Box Jump Overs
12 Clean and Jerks (155/105)(115/85)
12 Burpee Box Jump Overs
12 Clean and Jerks (185/135)(135/95)
Box: (24″/20″)
STIMULUS
In this Individual Version of this long conditioning piece, you’ll work through all three rounds of rowing and toes to bar before moving on to the second portion of the workout
There is a 30 minute cap to the workout
If you hit the cap, put your score as 30:00 and put total work completed in the notes section
Toes to Bar
Choose a variation that allows you to complete the 21 reps in under 2 minutes
Burpee Box Jump Overs
Face the box in the burpee
You can step or jump out of the burpee
Jump up and land on the box with two feet
There is no need to stand to full extension
Clean and Jerks
Use one barbell and change out the weights as you go
You’ll likely complete all the barbell weights as quick singles during the workout
Choose your weights based on the following criteria:
1st Bar: Light-Moderate weight that you could complete for at least 12+ reps unbroken when fresh
2nd Bar: Moderate weight that you could complete for at least 6+ reps unbroken when fresh
3rd Bar: Moderate-Heavy weight that you could complete for at least 3+ reps unbroken when fresh
STRATEGY
PART 1
On the first part of today’s workout, let’s find a smooth pace on the rower and aim to chip away at the reps of toes to bar
Begin with the end in mind, finding a pace and break-up strategy that you see yourself holding in round 3
The sets of toes to bar don’t have to be big, just think about minimizing rest
Consider the following approaches:
1 Set: 21
2 Sets: 12-9
3 Sets: 7-7-7 or 8-7-6
4 Sets: 6-5-5-5
5 Sets: 5-4-4-4-4
7 Sets: 3’s
PART 2
Think of part 2 as single repetitions across both movements
It’s just one rep at a time on the burpee box jump overs and the clean and jerks
Find a robotic rhythm to your movement on the burpee box jump overs, maintaining one speed from reps 1-12
On the clean and jerks, find a rhythm between reps that works for the weight on the bar
When the weight gets heavier, slow down your pace between reps as needed to ensure good reps
It’s
Extra Credit
Split Jerk
On the 1:30 x 7:
1 Pausing Split Jerk
1 Split Jerk
Set 1: 60% of 1RM Jerk
Set 2: 63% of 1RM Jerk
Set 3: 66% of 1RM Jerk
Set 4: 69% of 1RM Jerk
Sets 5-7: 72% of 1RM Jerk
STIMULUS
We’ll build to heavier loads in the second Split Jerk technique piece of the day
We’ll work on the clock for this complex, with rounds starting on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30 – 9:00
There is a 2 second pause in the dip and catch of the Pausing Split Jerk
The second rep is completed with no pauses
The pause limits the power of our drive, which can help us train better explosiveness from a dead stop
The pauses in the dip and catch positions also gives us more time to feel out proper upright balance
Demo of this complex – https://youtu.be/wHFMNKtfwys
Metcon (No Measure)
Midline
Not For Time:
21-18-15-12-9:
Pausing Hip Extensions (1s at top)
After Each Set: 3 Half Turkish Get-Ups
STIMULUS
Working the midline with one familIar and one unfamilIar movement
This 5 set piece is not for time, rather for quality
After completing your set of hip extensions, you’ll work through 3 Half Turkish Get-ups on each arm
Choose a dumbbell or kettlebell weight that is challenging, but allows for good movement
You can increase over the 5 sets or stay at the same weight across
Click Here for a video demo of the Half Turkish Get-up
MOVEMENT FOCUS
Half Turkish Get-up
Start on your back with the left leg out out straight at 45 degrees and right knee bent so the foot sits flat on the ground
Lock out a weight straight overhead with the right hand while the left hand is out to the side for support
Keep your eyes on the weight throughout the whole range of motion
Lift the right shoulder off the ground by shifting the body weight over to the left elbow and then to the left hand
Press the right foot into the floor to bridge the hips off the floor, squeezing for 2-3 seconds
Reverse the movement by bringing the hips back down, getting back to the elbow, and then to the flat start position
Repeat process on the opposite side
SUBS
Hip Extensions
Empty Barbell Good Mornings
Half Turkish Get-ups
21-18-15-12-9:
Glute Bridges – http://youtu.be/M7PynZBxSR0