CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Adversity causes some to break. For others, it breaks records.”
2:00 light row
10 pvc pass throughs +5 rotations
floor sweeps
spiderman walks
air squats
bird feeders
8 scap push ups
+ 8 push ups
banded monster walks side to side/forward and backward
Metcon
Dead Sea (Team Version) (4 Rounds for reps)
Teams of 3
4 Rounds:
4:00 Calorie Row
3:00 Lateral Barbell Burpees
2:00 Deadlifts (225/155)
No Rest Between Rounds
STIMULUS
One athlete works at a time while the other two rest in this team of 3 workout
There is no required break up plan – you can switch out however you best see fit
Teams will work for 4 minutes on the rower, 3 minutes on the burpees, and 2 minutes on the barbell
There is no rest between rounds, as you’ll move right back to the rower following the deadlifts
Record total reps at each station, as your final score is total reps accumulated over the 4 rounds
There is no need to stand to full extension on the lateral barbell burpees
Choose a deadlift weight that you can complete 25+ reps unbroken when fresh (athletes can use different weights as needed)
STRATEGY
Rower
Because you’ll be strapped in and seated, the rower will be the longest transition of all the movements
For this reason, it pays off to hold on for slightly longer efforts
But as these team workouts typically go, we want to switch out athletes before movement starts to slow down
For this station, you can switch out based on time or calories
If each athlete rows for 40 seconds, you’ll get 2 turns a piece during the 4-minute window
You can also switch every 10-15 calories, which is usually a good range before speed starts to slow
Lateral Barbell Burpees & Deadlifts
The burpees and deadlifts are a much faster transition than the rower, which means you can switch out more frequently here
While you could hold on for longer bouts of work, shorter burst may be better in the long run
Consider the following ranges for each movement:
Lateral Barbell Burpees: Switch Every 3-5 Reps
Deadlifts: Switch Every 5-7 Reps
Dead Sea (Individual Version) (6 Rounds for reps)
6 Rounds:
1:00 Calorie Row
1:00 Lateral Barbell Burpees
1:00 Deadlifts (225/155)
1:00 Rest
STIMULUS
Working for 3 minutes straight and resting for 1 in this 6 round workout
Record your total reps for each round during the 1 minute of rest
Your final score is the total number of reps completed across the 6 rounds
There is no need to stand to full extension on the lateral barbell burpees
Choose a deadlift weight that you can complete 25+ reps unbroken when fresh
STRATEGY
Let’s shoot for consistent scores on each movement across these 6 rounds
It can be helpful to envision numbers you see yourself completing in about 50 seconds of work in rounds 4-5-6
For Example: Your goal may be to hold 15 calories on the rower, 15 lateral bar burpees, and 15 deadlifts across the board
While the numbers may not work out perfectly, keeping your lowest score and highest score within 2-3 reps is ideal
From round 1, establish the numbers you want to hold for the rest of the workout and use those as your targets for each round
Extra Credit
Deadlift (15 Rep Max)
STIMULUS
Working high rep cycling as we set a baseline on our 15RM Deadlift today
As you build up to something heavy, look to complete sets of 5-7 reps to prevent excess fatigue for your final few sets
It’s likely best to only take 2-3 attempts at 15 unbroken reps
Metcon (No Measure)
4 Sets, Not For Score:
Max Effort Strict Handstand Push-ups
1:30 Ski Erg (Light Pace)
20 GHD Sit-ups
STIMULUS
Each set of this Midline piece begins with a max set of strict handstand push-ups
Choose a variation that allows for at least 5 reps to be completed
The Ski Erg right in the middle is designed to be completed at an easy pace that allows you to move through one big set on the GHD
Rest as needed between sets to preserve quality of movement
MOVEMENT VIDEOS
GHD Sit-ups: https://youtu.be/EeJEx5-YO88
SUBS
Strict Handstand Push-ups
Feet on Box or Bench https://youtu.be/vw-cibYJIJg
Double Dumbbell Strict Press
Ski Erg
Sub Any Machine
GHD Sit-ups
Weighted AbMat Sit-ups https://youtu.be/dqbCN9q1Owc
Strict Toes to Bar https://youtu.be/-ZRG5qQYmgs