CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“You’ll miss the best things if you keep your eyes shut” – Dr. Suess
5 spiderman and reach
5 russian baby makers
3-5 strict pull ups + 8-10 kip swings
10 air squats
5 kip swings + 5 toes to bar
overhead opener
* barbell warm up
Metcon
Tic Tac Toe (Team Version) (Time)
Teams of 3
For Time (30 Minute Time Cap):
3 Rounds:
60/45 Calorie Assault Bike
45 Toes to Bar
45 Thrusters (95/65)(75/55)
45 Thrustrers (115/85)(95/65)
45 Thrusters (135/95)(115/85)
3 Rounds:
60/45 Calorie Assault Bike
45 Barbell Facing Burpees
STIMULUS
GENERAL
In this teams of 3 workout, 1 athlete works at a time while the other 2 rest
Teams can split up the work however they see is best
In terms of flow:
You’ll start by completing all three rounds of bike and toes to bar
You’ll then move on to the three sets of 45 thrusters
To finish it out, you’ll complete all three rounds of bike and burpees
There is a 30 minute time cap on this workout
If you hit the time cap, put 30:00 as your score and record total reps completed in the notes section
THRUSTERS
Use one barbell and change the weight for the thrusters after completing each set of 45 reps
It is ok to have multiple barbells if teammates are using different weights
When choosing weights, consider the following recommendations:
1st Bar: You could complete 25+ reps unbroken when fresh
2nd Bar: You could complete 15+ reps unbroken when fresh
3rd Bar: You could complete 10+ reps unbroken when fresh
TOES TO BAR
Let’s choose a variation for toes to bar that you could complete for 15+ reps unbroken if you needed to (see further down page for subs)
Just like the barbell weights, it is ok if you and your teammates are using different variations
STRATEGY
BIKE
On the bike, quick bursts are the way to go
Let’s aim to get on the bike and off the bike while the handles and pedals are still moving quickly
Switching out somewhere between 5-10 calories will likely be the best approach
Male Teams:
2 Sets Each: 10-10-10-10-10-10
3 Sets Each: 8-8-8-7-7-7-5-5-5
Female Teams:
2 Sets Each: 8-8-8-7-7-7
3 Sets Each: 5-5-5-5-5-5-5-5-5
TOES TO BAR
While we could hold on for larger sets here because of the built in rest, the transition from one partner to the next is fairly quick
Completing medium rep sets might be the best choice, but we’ll provide a few options below
Large Sets: 15-15-15 (1 Set Each)
Medium Sets: 8-8-8 7-7-7 (2 Sets Each)
Small Sets: 5-5-5-5-5-5-5-5-5 (3 Sets Each)
Tic Tac Toe (Individual Version) (Time)
For Time (30 Minute Cap):
3 Rounds:
21/15 Calorie Assault Bike
15 Toes to Bar
15 Thrusters (95/65)(75/55)
15 Thrustrers (115/85)(95/65)
15 Thrusters (135/95)(115/85)
3 Rounds:
21/15 Calorie Assault Bike
15 Barbell Facing Burpees
STIMULUS
GENERAL
There is a 30 minute cap on this longer time domain workout
If you hit the cap, put 30:00 as your score and record total reps completed in the notes section
In terms of flow:
You’ll start by completing all three rounds of bike and toes to bar
You’ll then move on to the three sets of 15 thrusters
To finish it out, you’ll complete all three rounds of bike and burpees
TOES TO BAR
Choose a toes to bar variation that you could complete 21+ reps unbroken when fresh
Within the workout, this should be a number you can complete in 3 sets or less
THRUSTERS
Use one barbell and change the weight for the thrusters after completing each set of 15 reps
When choosing weights, consider the following recommendations:
1st Bar: You could complete 25+ reps unbroken when fresh
2nd Bar: You could complete 15+ reps unbroken when fresh
3rd Bar: You could complete 10+ reps unbroken when fresh
STRATEGY
BIKE
Let’s look to move at a smooth pace on the bike to start out the workout
With a lot of work ahead of you, find a moderate pace that allows you thrive on the toes to bar
This should be a pace that enables you to immediately get your hands on the bar after finishing the calories
It’s better to go faster through the last three rounds of bike than on the first three rounds of bike
TOES TO BAR & THRUSTERS
You’ll work through sets of 15 on the toes to bar and thrusters today
Let’s keep the third round of both of these movements in mind when considering how to break these up from the beginning
While there is some “rest” between from the bike and from changing out barbell weights, the difficulty will increase with each set
Consider the following options on how to get to 15 reps:
1 Set: 15
2 Sets: 8-7 or 10-5
3 Sets: 5-5-5 or 6-5-4
4 Sets: 4-4-4-3
5 Sets: 3-3-3-3-3
BAR FACING BURPEES
Your speed here will be dependent on how much time remains in the workout
If you’re approaching the 30 minute cap, look to increase you cycle time on these reps to ma
Extra Credit
Metcon (No Measure)
3 Giant Sets:
:30 Second Ring Body Saw
:30 Second Ring Mountain Climbers
Rest 1 Minute Between Sets
STIMULUS
GENERAL
A “Giant Set” means that you’ll move with a purpose from one movement to the next while prioritizing quality over speed
Our focus in this piece is on the midline and upper body
Aim for slow and controlled reps on these two ring movements
See below for movement demos
MOVEMENT VIDEOS
Ring Mountain Climbers: https://youtu.be/v1Xbkxb12vE
Ring Body Saw: https://youtu.be/ZWy_dt9eZRk