CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

2 Rounds:

1:00 Light Bike, 12 Hollow Rocks

100 Meter Run, :30s Spiderman + Reach

1:00 Light Bike, :30s Walkouts

100 Meter Run, 12 Glute Bridge

1 Round:

1:00 Wrist Stretches on Box

1:00 Laying Front Rack Stretch

9 Hang Muscle Cleans (empty barbell)

12 Pushups

15 Banded Pull-Aparts


Bubba Gump (Time)

800 Meter Run

9 Hang Power Cleans (185/125)

21 Bar-Facing Burpees

800 Meter Run

15 Hang Power Cleans (135/95)

21 Bar-Facing Burpees

800 Meter Run

21 Hang Power Cleans (115/85)

21 Bar-Facing Burpees
In “Bubba Gump”, we have three rounds of running, hang power cleans, and barbell-facing burpees.

The only change in rep scheme takes place on the hang power cleans, moving from 9-15-21. With increase in reps, the loads decrease.

Stimulus wise, here’s what we’re looking for with the three barbells:

At every weight, when completely fresh, we could complete the total unbroken.

On the set of 9, if we absolutely had to, we could hang on for all nine reps. If we don’t believe that’s the case, let’s modify the weights just enough so that we find that right loading. Inside the workout, we are looking for no more than 3 sets at each. We’re chasing the stamina/conditioning aspect, versus the absolute number on the barbell.

On the running, we are looking to be around our 5K pace, if not a little slower. With 1.5 miles of running in full, the runs absolutely count. However, what is just as important as the times here is how well we transition into the hang power cleans. As you can imagine, if an athlete hustles to finish the 800 meter run in 3:30 but takes :20s to chalk, and walk, to the barbell, they can quickly be beat by the athlete who runs a 3:45 but transitions immediately. To facilitate this fast transition, let’s back off on the final 100 meters to allow a brief recovery… and let’s run directly to the barbell and just start.

Often, we’ll over think the barbell. Although we pride ourselves in being smart athletes, sometimes thinking too much can cause hesitation and second guessing. And we’ll “wait until we’re ready”. Today, let’s adjust on the fly. Run directly to the barbell, and just get a single rep. And reassess as we move. Maybe we break after 3, maybe 5. Maybe we hold on. But let’s not over think the process, and lose seconds in the meantime. Run in, and let’s just start.

On the burpees, methodical metronome-like pacing here pays. We can turn the mind off and just move. What is important here is to hold back a bit.

Extra Credit

Warm-up (No Measure)

3 Giant Sets:

9 Dumbbell Bench Presses

15 Dumbbell Bent Over Rows (15 per side)

21 Dumbbell Floor Presses

27 Low Banded Rows

Rest 2:00 between efforts.

1 Set:

100 Banded Push Downs
On the dumbbell bench press, this is on a flat bench. We are looking for challenging loads here. Let’s build across the three rounds to a heavy set of 9 for the day, with the aim being that each set is completed unbroken.

On the dumbbell bent over rows, this are one at a time. Support one arm onto a bench or box, aiming to get our torso about 45 degrees (if not closer to 90) to the ground.

On the dumbbell floor presses, let’s do these with speed. These are close grip presses, and the range of motion is short. Move slightly on the lighter side so we can maintain speed here.

On the final low banded rows, let’s also do these with speed. Get some good tension by sitting a few feet away, and lock in the torso. Although we’ll do these quickly, we want to be very aware of any torso “swing”. Let’s not use our hips or momentum – let our shoulders, back and arms do the work.

On the final set of 100 push downs, choose a tension that is light. And aim to go unbroken. In this movement, you almost can’t go light enough – it will bring a challenge. Much like the floor presses and banded rows, let’s add some speed here. When we move with intensity here, we’ll bring more blood to the area… which shuttles away waste product while bringing in nutrients. “The pump” isn’t just for looks.