CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
200m Run or 250/200m Row:
After each bike, complete:
12 Hollow Rocks
12 Superman Rocks
24 Banded Pull-Aparts
2 Rounds:
5 Scap Retractions
3 Spiderman + Reach
:15s Deadhang Hold
3 Walkouts
5 Strict Toes to Bar
Gymnastics
Warm-up (No Measure)
10:00 Handstand Walk Practice
Scaling – Box “Around the worlds”
Wall walks
Shoulder taps
Metcon
Tip Toe (Time)
200 Meter Run, 21 TTB, 21 Burpees
200 Meter Run, 18 TTB, 18 Burpees
200 Meter Run, 15 TTB, 15 Burpees
200 Meter Run, 12 TTB, 12 Burpees
200 Meter Run, 9 TTB, 9 Burpees
200 Meter Run, 6 TTB, 6 Burpees
200 Meter Run, 3 TTB, 3 Burpees
Extra Credit
Metcon (AMRAP – Reps)
On the 3:00 x 4 Rounds:
15/12 Calorie Row
40 Double-Unders
Max Kipping HSPU in time remaining.
Score is total HSPU
Each 3:00 window starts with the “buy-in”, of 15/12 calories on the rower and 40 double-unders. Any time remaining until the 3:00 closes is time towards accumulating our score for the day, the kipping handstand pushups.
Round times start on the 0:00, 3:00, 6:00 and 9:00, with no rest between. At the 3:00 mark, we move directly into “round 2”.
If we are not completing kipping handstand pushups today, let’s modify to build the strict strength today with standing dumbbell strict presses. Choose a load that we estimate we could lift for 15-20 repetitions when fresh.
Lastly, our aim is to be complete with the buy-in portion by the 2:00 mark. If we are struggling with the double-unders, cap our efforts there, leaving at least a full minute on the wall for the handstand pushups.