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Happy Birthday Patrick Zeiher!
CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Discipline is choosing between what you want now, and what you want most.” — Abraham Lincoln
Metcon
gooDTime (Team Version) (Time)
Teams of 3
For Time (30 Minute Cap):
5 Rounds of “DT” (155/105)
100/70 Calorie Bike
5 Rounds of “DT” (155/105)
100/70 Calorie Bike
5 Rounds of “DT” (155/105)
1 Round of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
STIMULUS
GENERAL
One athlete works while the other two rest in this team of 3 workout
Teams must complete all 5 rounds of “DT” before moving onto the bike
This workout is for time, but there is a 30 minute time cap
If you hit the cap, put 30:00 as your score and record total completed reps in the notes section
BARBELL
We’re looking to cycle a moderate barbell for the rounds of “DT”
This should be a load that athletes could complete 1 full round of 12-9-6 unbroken if they needed to
Within the workout, athletes can break up these rounds however they want – one teammate does not have to complete a full round before switching off
It is ok to have multiple barbells on the floor if teammates are using different weights
BIKE
See further down the page for bike subs
For mixed teams, complete the following calories:
2 Men, 1 Woman: 90
2 Women, 1 Man: 80
STRATEGY
GENERAL
There are an endless number of ways to divide up the work between partners today
In partner workouts like this, we always want to come back to the plan of moving fast and switching out before your movement starts to slow down
“DT”
While the work does not need to be divided evenly, the option listed below will split the 5 rounds evenly between the 3 teammates:
Partner 1: 1 Round of “DT”
Partner 2: 1 Round of “DT”
Partner 3: 1 Round of “DT”
Partner 1: 12 Deadlifts + 9 Hang Power Cleans
Partner 2: 6 Push Jerks + 12 Deadlifts
Partner 3: 9 Hang Power Cleans + 6 Push Jerks
This option starts out with each athlete completing a full round of “DT”
On their second time through, each athlete will complete just two movements to clear the final 2 rounds of “DT” collectively
BIKE
On the bike, we can look to switch out after 7-10 hard calories or every 15-20 seconds
SUBS
BIKE
Equal Calorie Row
gooDTime (Individual Version) (Time)
5 Rounds:
15/12 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 155/105
STIMULUS
GENERAL
Today’s workouts combines the bike with rounds of the hero workout “DT”
We expect this 5-round workout to take around 10-15 minutes to complete (2-3 minute rounds)
BARBELL
Let’s choose a moderate barbell weight that allows you to complete the hang power cleans in 2 sets and push jerks in 1 sets within the workout
BIKE ERG
See further down the page for bike erg subs
STRATEGY
DEADLIFTS
The deadlifts are the movement we want to break the most of any barbell movement, as they are the easier to break
Split up the 12 reps in a way that allows you to thrive through the more difficult hang power clean and push jerks
You can leave one final rep at the end of the deadlifts to allow for an efficient transition to the start of the hang power cleans
Consider the following options:
11-1
6-5-1
4-4-3-1
HANG POWER CLEANS
Let’s break the hang power cleans in the first couple rounds in the same way you see yourself breaking them in the last couple rounds
Just like the deadlifts, we can always leave 1 rep at the end for an efficient transition to the push jerks
Consider the following options:
8-1
4-4-1
3-3-2-1
PUSH JERKS
If there is one movement we want to try and hold onto unbroken, it’s the push jerks
If we break, we have to rest a lot and complete another hang power clean that doesn’t count towards your score
With the bike to follow, where we can always move forward, let’s push for a big set here
BIKE
When biking for calories, we are rewarded for a higher power output
Think of coupling the bike erg and deadlifts together
If we crawl through the bike after the push jerks, it takes significantly longer to complete the same number of calories
Let’s aim to move at a moderate pace on the bike knowing we are going to chip away at smaller sets of deadlifts after
SUBS
BIKE
Equal Calorie Row
200 Meter Run