CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

2 Rounds:

1:30 Light Row or Bike

5 Scap Retractions

10 Slow Air Squats

:30s Alternating Warrior Squats

2 Rounds:

200 Meter Jog

5 Dumbbell Strict Presses, each side

5 Waiter Squats, each side

Barbell Conditioning

Metcon (Weight)

On the Minute x 6:

Min #1 – 6 Hang Squat Cleans + 1 Push Jerk

Min #2 – 5 Hang Squat Cleans + 2 Push Jerks

Min #3 – 4 Hang Squat Cleans + 3 Push Jerks

Min #4 – 3 Hang Squat Cleans + 4 Push Jerks

Min #5 – 2 Hang Squat Cleans + 5 Push Jerks

Min #6 – 1 Hang Squat Clean + 6 Push Jerks
Barbell Loading – 55% of 1RM

This is intended to be on the lighter side on the loading, but looks can be deceiving. This is a test that is less about absolute strength, and far more about stamina in the movements. Intended to be metabolic builder, we will be building on both this rep scheme and percentage in the coming weeks (after next week’s deload). This is a chance to feel through the combination.


Cement Mixer (Time)

Every 3:00 for 7 Sets:

400 Meter Run

12 Toes to Bar
Track all rounds, but your slowest round is your score for today.

If we are not running today, this can be completed as a 450m/400m Row, or a 25/18 Calorie Assault Bike.

Starting on the 0:00, complete a 400 meter run + 12 TTB. Time remaining in the 3:00 window is rest. The next round starts on the 3:00, with the following round on the 6:00, and the 9:00 thereafter. Your score in this workout is your slowest round. As an example, if an athlete’s set times finish at – 2:05, 2:03, 2:05, 2:09, 2:19, 2:30, 2:16…. their score today would be 2:30 (the slowest round).

With only the slowest round counting in this workout, we look towards a great opportunity to hone our pacing strategy. First portion to look at is the running – visualize yourself completing a 2 Mile Run. The pace we would hold for such an effort is appropriate here… avoid the temptation for that first round to be overly aggressive. If we are rowing today due to a limitation or injury, row equal meters.

On the TTB’s – modify to match this stimulus. We must be done with the first round by the 2:20 mark. If we are 6 repetitions in at the 2:20 mark, our goal is to maintain 6 repetitions throughout the workout. What we do not want to have here is that first round finishing at 2:40 or later… ultimately that will result in missing a start time later in the workout, and will also result in diminished intensity. At the 2:20 mark, whichever TTB number we are on, that is our goal for the remaining 6 rounds.

This is a phenominal chance to work on our toes to bar cycling.

Let’s need to pace the runs in the first rounds. It is very easy to bite off a pace that we can’t sustain past round 3, and with our lowest score of the seven being our “score for the day”, the first few rounds should be controlled.

This is challenging on the hip flexors. There’s no denying that, given how they are called upon heavily in both running and toes to bar.