CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
MOBILITY
Shoulder to Floor: 2 Minutes Each Side
Seal Pose: 2-3 Minute Hold
Down Dog: 2 Minute Hold
ACTIVATION
Row Warmup
2 Rounds:
2 Minutes Easy
1 Minute Moderate
:30 Seconds Hard
3 Rounds
:20 Second Hollow Rocks
15 Banded Pull Aparts
10 DB Strict Press (Alternating)
5 Push-ups
Gymnastics
Metcon (Time)
Gymnastic Skill
For Time:
150′ Handstand Walk
150 Double Unders
150′ Handstand Walk
5 Minute Time Cap
STIMULUS
DESCRIPTION
We’re on our hands and feet for today’s gymnastics skill conditioning
With a quick 5-minute time cap and bigger reps/distances to work through, it’s important to choose the right variation for where you currently are with these movements
You can choose from the “subs” list further down the page or complete the following 5-minute workout:
1:40 Handstand Walk Practice
1:40 Double Under Practice
1:40 Handstand Walk Practice
SUBS
HANDSTAND WALK
Reduce Distance
1:40 Practice (For 150′)
1:40 Weight Shifting Video
1:40 Box Shoulder Taps Video
DOUBLE UNDERS
Reduce Reps
300 Single Unders
1:40 Practice
Metcon
Triple Threat (3 Rounds for time)
On the 0: 1 Mile Run
On the 10: 130/100 Calorie Row
On the 20: 100/70 Calorie Bike
30 Minute Time Cap
STIMULUS
GENERAL
Working through interval work with three different monostructural movements
After completing the 1 mile run, you will rest with whatever time remains until the 10 minute mark before completing the row
Follow the same format for the row into the bike erg
We definitely want some rest built it so we can maintain intensity for the next movement
To do so, let’s either reduce the distance/calories or set a time cap of 9 minutes for each movement
There is a 30 minute total time cap for the workout, which means you’ll have 10 minutes to complete the final station
Enter all three of your times separately and Wodify will add the total together for your final score
Compare scores to 3.17.20
STRATEGY
GENERAL
We have three efforts with a small amount of rest built in
This means these are not all out efforts at each station, rather repeatable paces across the board
It can be helpful to envision the speed you would hold for a 5k run, a 5k row, and a 10k bike when considering how fast to go here
These are all paces that you could hold for around a 20 minute effort on each movement
A nice goal might be to finish all three of these movements around the same time
ROW & BIKE
The rower and the bike erg use the same monitor, which makes it easier to replicate your paces across these two machines
Below are some paces you could hold on the C2 machines and the times that would result from holding these speeds across the 130/100 calories:
700 Calories Per Hour: 11.1/8.6 Minutes (Men Wouldn’t Finish With This Pace)
800 Calories Per Hour: 9.75/7.5 Minutes
900 Calories Per Hour: 8.7/6.7 Minutes
1000 Calories Per Hour: 7.8/6 Minutes
1100 Calories Per Hour: 7.1/5.5 Minutes
1200 Calories Per Hour: 6.5/5 Minutes
1300 Calories Per Hour: 6/4.6 Minutes
SUBS
RUN
Reduce Meters
1,200 Meter Air Runner or Trueform
ROW
Reduce Calories
BIKE
Reduce Calories
100/70 Calorie Assault or Echo Bike
150/120 Calorie Schwinn Bike
100 Burpees
Extra Credit
Metcon (No Measure)
Midline
On the 2:30 x 4 Sets:
20 GHD Sit-ups
100′ Double Dumbbell Front Rack Carry
STIMULUS
DESCRIPTION
We’re challenging the midline in two different ways with today’s accessory work
We’ll move from flexion and extension to an isometric carry
The goal is to go heavy on the Double Dumbbell Front Rack Carry – as the distance is relatively short
Choose weights that will be difficult – but unbroken
You have the option to increase in weight or stay the same across the 4 sets
If you only have lighter weights available, length out the distance to 150-200′
Rounds begin on the 0:00-2:30-5:00-7:30
Record all 4 weights used for the Double Dumbbell Front Rack Carry as your score ”
MOVEMENT VIDEOS
GHD Sit-ups: https://youtu.be/EeJEx5-YO88
SUBS
GHD SIT-UPS
Reduce Reps
Weighted AbMat Sit-ups https://youtu.be/dqbCN9q1Owc
20 Toes to Bar https://youtu.be/-ZRG5qQYmgs