CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
MOBILITY
Puppy Pose: 1 Minute Hold
Barbell Forarm Smash: 1 Minute Each Side
Ankle Stretch: 2 Minutes Each Side
ACTIVATION
EMOM 12:
Minute 1: 15/12 Calorie Row
Minute 2: 10 Cossack Squats (Alternating)
Minute 3: 20 Step Back Lunges
Minute 4: 10 Active Divebombers
Gymnastics
Metcon (Time)
Gymnastic Skill
For Time (15 Minute Time Cap):
50′ Handstand Walk, 10 Ring Muscle-ups
50′ Handstand Walk, 8 Ring Muscle-ups
50′ Handstand Walk, 6 Ring Muscle-ups
50′ Handstand Walk, 4 Ring Muscle-ups
50′ Handstand Walk, 2 Ring Muscle-ups
STIMULUS
DESCRIPTION
Working two high skilled gymnastics movements in this couplet workout to start the day
Pairing the handstand walk with the ring muscle-up will train our upper body stamina and overall coordination
Looking for this piece to take around 10-15 minutes to complete
Adjust movement distance, reps, or variations to meet this time frame
HANDSTAND WALK
Choose a distance that allows you to clear this station in 1:30 or less
See further down the page for “subs”
RING MUSCLE-UPS
To complete this station with the prescribed reps, we recommend you are able to hold at least 4 reps on the minute within this workout
Holding 4 reps on the minute and gets the 30 reps done in 7.5 minutes
Combined with the 1:30 recommendation on the handstand walk distance, this puts you right at the 15 minute time cap
If you’re not quite there, adjust the volume or movement as needed
See further down the page for “subs”
SUBS
HANDSTAND WALK
Reduce Distance
1 Minute of Practice
30 Seconds of Weight Shifting http://youtu.be/OAfvOJUovdg
30 Seconds of Box Shoulder Taps http://youtu.be/F2IH6omfYec
RING MUSCLE-UPS
Reduce Reps
Option 1: 5-4-3-2-1 (15 Reps Total)
Option 2: 4-5 Reps Per Round (20-25 Reps Total)
Jumping Ring Muscle-ups https://www.youtube.com/watch?v=EP47QRNGMAo
Banded Strict Ring Muscle-up Drill (20 Reps Each Round) http://youtu.be/jtmu_0qVZnk
Metcon
Gone In 60 Seconds (Time)
3 Rounds:
40 Single Dumbbell Step-Back Lunges(50’s/35’s)
30 Single Dumbbell Alternating Power Snatches(50’s/35’s)
20 Burpees
On the Minute: 20 Double Unders
STIMULUS
DESCRIPTION
Double unders at the top of every minute will interrupt your progress on this three round workout
Starting on the 0:00 and every minute thereafter, you’ll complete 20 double unders
With whatever time remains in the minute, complete as many reps of the single dumbbell movements or burpees as you can
After each set of double unders, pick up wherever you left off in the round
Your score is the total time it takes you to complete the 3 rounds
We expect this workout to take between 18-25 minutes to complete
DOUBLE UNDERS
This number is meant to be relatively small
This station ideally takes 20 seconds or less to complete, giving you 40 seconds to work through the scored movements
Adjust the rep number as needed or choose from another variation listed in the “subs” section
DUMBBELL MOVEMENTS
We’ll use a single dumbbell for both dumbbell movements today
Choose your weight based off the more challenging of the two – the dumbbell snatch
This should be a load that you can cycle for 20+ reps unbroken when fresh
On each movement, you’ll alternate sides every rep:
Lunges: 20 Reps Per Leg
Snatches: 15 Reps Per Arm
The back knee should touch the ground in the lunges and both bells should touch the ground in the snatches
Ensure you are fully locked out up top on each movement before switching sides
You can hold the dumbbell wherever is most comfortable for you on the step back lunges
BURPEES
The burpees to finish out each round are standard burpees
The chest and thighs touch the floor in the bottom
You can jump up or step up
Finish at full extension with a small clap overhead and some air under the feet
STRATEGY
GENERAL
There are a couple ways to approach this workout
The first is to maintain a steady speed throughout the workout
In this option, it’s simply about finding a speed that you won’t slow down from at all during the workout
Switching hands on the floor in the dumbbell snatch can help with this
Extra Credit
Metcon (No Measure)
Lunge Conditioning
5 Sets:
15/12 Calorie Row
50′ Dumbbell Walking Lunge (50’s/35’s)
15/12 Calorie Row
Rest 1 Minute Between Sets
STIMULUS
DESCRIPTION
Finish out the day with a 5 set leg burner
We’ll build upon the single dumbbell step back lunges from the conditioning piece with double dumbbell walking lunges here
With 1 minute of rest between each round, look to move with a purpose
Since the rest is short, find a speed that you can sustain for the 5 rounds
Your score is the slowest of the 5 rounds
We expect each round to take under 3 minutes to complete
DUMBBELL WALKING LUNGE
Hold 2 dumbbell by your side in a “farmers carry” position
This should be a moderate weight that allows you to complete the 50 feet without stopping
Make sure the back knee hits the ground and the hips reach full extension between steps
You can go 25′ out and 25′ feet back so you end up lunging right back to the rower