CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
MOBILITY
Hamstring Pull-Down
Couch Stretch
Child’s Pose On Box
ACTIVATION
3 Rounds:
200m Run
Push-up to Down Dog
Russian Kettlebell Swings (Light Weight)
Scap Pu – Strict PU – Workout Pull-ups
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Metcon
The Green Mile (Time)
For Time:
1 Mile Run
50 Pull-ups
30 Squat Clean Thrusters (135/95)(95/65)
STIMULUS
DESCRIPTION
This balanced triplet workout has a little bit of everything – cardio, gymnastics, and weightlifting
The flow of the workout is designed to help you maintain intensity – as we move from a lower body pull to an upper body pull to primarily a total body push
We expect this piece to take around 12-20 minutes to complete
RUN
Choose a distance that takes under 9 minutes to complete
Take this into account when choosing possible machine “”subs”” from the list further down the page
PULL-UPS
Choose a variation or rep number here that takes between 2-4 minutes to complete within the workout
See further down the page for “subs”
SQUAT CLEAN THRUSTERS
We’re looking to move a moderate weight through a long range of motion with the squat clean thruster
Choose a weight here that you can complete as steady singles with 3-5 minutes (6-10 reps on the minute)
See below for demo video
STRATEGY
RUN
The structure of the workout enables you to push the opening mile – as running does not interfere with the upper body movement that follows
Hold a pace here that you see yourself being able to hold for around 15-20 minutes
PULL-UPS
With 50 reps straight, this station is all about chipping away
If you are a strong gymnast, this a great station to push for bigger sets
If you know the reps will start to catch up with you, quick sets and quick breaks will be the better option
Both these options do one thing – minimize time spent not moving
Consider the following sets:
1 Set: 50
2 Sets: 25-25 or 30-20
3 Sets: 25-15-10
4 Sets: 15-15-10-10
5 Sets: 10’s
6 Sets: 10-10-8-8-7-7
10 Sets: 5’s
SQUAT CLEAN THRUSTERS
The final movement of today’s workout is best performed as steady singles
Going with single reps, the bar can tend to move around a lot and jump away from you after dropping from overhead
As you lower the weight back down, try to control it as best you can
This makes it easier to efficiently start the next rep
Extra Credit
Metcon (No Measure)
3 Giant Sets:
50′ Single Arm Overhead Dumbbell Walking Lunge (Left)
50′ Single Arm Overhead Dumbbell Walking Lunge (Right)
50′ Broad Jumps
Rest 1:30 Between Sets
STIMULUS
Working overhead strength and stability, along with aggressive hip extension in today’s Body Armor piece
You can build in dumbbell weight over the 3 rounds or stay at the same challenging weight throughout
Choose loads that allow you to complete the 50 feet with no more than one break
We’re ideally using the same weight for the right arm and left arm each round
Your score today is the heaviest load used on the dumbbell
Reference your score from 1.24.20 – when this Body Armor piece was last completed
Move directly from one movement to the next and rest 1:30 following the Broad Jumps
MOVEMENT VIDEOS
Single Arm Overhead Dumbbell Walking Lunge: https://youtu.be/jJ_ycGSvRaw
Broad Jump: https://youtu.be/izDWZyY0d-0