CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

“Your obsessions become your possessions.” – Ed Mylett

Metcon

Van Damme (Time)

30 Power Snatches

10 Ring Muscle Ups

30 Power Clean and Jerks

10 Ring Muscle Ups

30 Thrusters

10 Ring Muscle Ups

Rx – 135/95

Scale – Load and 10 pullups+10 dips

Time Cap – 30
STIMULUS

“”Van Damme”” is a CompTrain Benchmark Workout last completed on April 12, 2019

This workout combines ring muscle-ups with three different weightlifting movements

Watch a demo of this workout by CompTrain Athlete Cole Sager by clicking here

Times on the last attempt ranged from the high 10 minute mark to around 30 minutes

BARBELL MOVEMENTS

Choose weights for each barbell movement that allows you to complete at least 12+ repetitions unbroken when fresh

Within the workout, we’re likely completing the Olympic movements as quick singles and the Thrusters in sets of 3-6

RING MUSCLE-UPS

If you have over 12 unbroken ring muscle-ups, we recommend trying this movement as prescribed

If you aren’t quite at 12 reps on ring muscle-ups, consider reducing the volume on each round to something like 7 or 5

STRATEGY

GENERAL

Managing our shoulder fatigue will be critical in the grand scheme of the workout

Every repetition involves our shoulders in some capacity, with five out of six movements being a “pull”

So pacing our efforts with the full workout in mind will be a must to find our best time

POWER SNATCHES & CLEAN AND JERKS

On the first two barbell movements, fast singles for the vast majority of athlete’s will be the best way to go

Completing touch and go repetitions are possible, but time gained here can quickly disappear on the rings if we aren’t moving well there

Unless we are very strong on both movement, controlled, smaller sets if not fast singles may be our best plan

THRUSTERS

On the third barbell movement, the thruster, we do want to hold larger sets

At this point in the workout, we can expect some good shoulder fatigue moving into this movement

With that in mind, reminding ourselves to use the hips to their full potential as we finish each squat will be the mindset

Using the power from our hips and legs to put the barbell overhead versus a fatiguing “press out” with our shoulders will help push us through these final 30 barbell repetitions

Extra Credit

Metcon (No Measure)

3 Giant Sets:

100′ Single Dumbbell Overhead Walking Lunge (Change Arms at 50′)

30 Weighted Abmat Sit-ups

10 Barbell Romanian Deadlifts (25% of 1RM Deadlift)

Rest 2 Minute Between Sets
STIMULUS

“”Giant Sets”” are big supersets where you move right from one movement to the next while prioritizing quality over speed

We’ll rotate through 3 movements in today’s Midline piece

Rest 2 minutes between sets to preserve quality movement

Single Dumbbell Overhead Walking Lunge

Choose a dumbbell weight that allows for a difficult, but unbroken sets of 50 feet on each arm

Make sure the back knee makes contact with the ground and that the lower body stands all the way up between steps

You can build across the 3 sets or stay at the same weight throughout

Weighted AbMat Sit-ups

Anchor you feet and hold the dumbbell high up on the chest throughout the full range of motion

Choose a weight here that allows for 1 break max

You can build across the 3 sets or stay at the same weight throughout

https://youtu.be/dqbCN9q1Owc

Barbell Romanian Deadlifts

Use 25% of your 1RM Deadlift for these 10 reps (For Example: 400# PR x .25 = 100#)

Stay at the same load across the 3 sets

Maintain a slight bend in the knees and slowly send the hips as far back as you back without sacrificing back position

http://youtu.be/mZgPVWVnLY4