CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Excitement comes from the achievement. Fulfillment comes from the journey.”
Winning the award is exciting. Fulfillment is looking back at the hard work put in.
There’s irony when we think about defining moments. When we forecast into the future, we build up in our minds that accomplishing the achievement is the ultimate. Exciting in the actual moment, but when we look back… the real defining moments were the experiences that led up to those big achievements.
The trials, the tribulations… the early mornings and late nights.
The blood, the sweat, the tears.
The dopamine hit comes when we win, hit the goal, or get the promotion.
But the fulfillment – the true, ever lasting feeling of satisfaction – comes from the quality of our struggle over every obstacle. The relationships we forged with others through it all.
When we focus on the journey being the ultimate prize, we can truly start to love every step of the way.
MOBILITY
Banded Shoulder Distraction: 1 Minute Each Side
Handstand Stretch: Accumulate 1 Minute
Pigeon Pose: 1-2 Minutes Each Side
ACTIVATION
2 Rounds For Quality
5 Lateral Box Step-ups (Each Side)
10 Calorie Row
20 Single Unders
30 Seconds Inchworms
After Each Set: 3 Strict Pull-ups
Metcon
Man on Fire (Time)
For Time:
5 Rounds of “Nate”
100 Double Unders
4 Rounds of “Nate”
100 Double Unders
3 Rounds of “Nate”
100 Double Unders
2 Rounds of “Nate”
100 Double Unders
1 Round of “Nate”
1 Round of “Nate”:
2 Ring Muscle-ups (Chest to Bar)
4 Kipping Handstand Push-ups (Double DB Push Press 50’s/35’s)
8 Kettlebell Swings (70/53)(53/35)
In this longer conditioning piece, we’ll pair rounds of the Hero Workout “Nate” with double unders
The small rep numbers in “Nate” allow for big sets despite the gymnastic complexity and heavier kettlebell load
You’ll complete all 5 rounds of “Nate” before moving on to the double unders and so on…
The intended time range for this workout is between 17-25 minutes
RING MUSCLE-UPS AND HANDSTAND PUSH-UPS
Choose rep numbers or variations on the gymnastics movements that allow for unbroken sets across the board
KETTLEBELL SWINGS
The kettlebell swings finish all the way overhead
These should be performed with a moderately heavy weight that allows for unbroken sets
DOUBLE UNDERS
Choose a rep number or variation that you can complete in 2 minutes or less
STRATEGY
“NATE”
The rep numbers on a round of “Nate” are fairly small and manageable on their own
It’s the collective number of reps over the 15 rounds that creates the challenge
However, these shorter rounds allow us to maintain a higher intensity than larger sets would because we’re constantly switching movements
Let’s aim for unbroken sets on the ring muscle-ups and handstand push-ups if possible
KETTLEBELL SWINGS
In order to maintain these unbroken sets of gymnastics, you can take a rest between movements or halfway through the kettlebell swings
The kettlebell swings are the least technical of all 3 movements
Breaking here can help you stay under control for the more technical movements
DOUBLE UNDERS
With 400 total reps, think about how you’ll be breaking these reps up in the last two rounds and approach them like that from the beginning:
1 Set: 100
2 Sets: 50-50 or 60-40
3 Sets: 40-30-30
4 Sets: 25-25-25-25
5 Sets: 20-20-20-20-20
SUBS
RING MUSCLE-UPS
Reduce Reps
Strict Banded Ring Muscle-ups
Jumping Ring Muscle-ups
HANDSTAND
Extra Credit
Metcon (No Measure)
Body Armor (A)
3 Supersets:
9 Barbell Romanian Deadlifts
12 Strict Parallel Bar Dips
Rest 2 Minutes Between Sets
STIMULUS
DESCRIPTION
We have 2 parts to Body Armor today that are about quality and control over speed
Part A of Body Armor has a focus on the posterior chain and upper body push
Choose a challenging barbell weight for the Romanian Deadlifts, but one that you’ll complete unbroken each time
You can increase loads each round or stay at the same load across
Choose a variation/rep number for the Bar Dips that allows you to complete the 12 reps in no more than 3 sets
MOVEMENT VIDEOS
Barbell Romanian Deadlifts http://youtu.be/mZgPVWVnLY4
Parallel Bar Dips http://youtu.be/VnZNA-UOqkw
SUBS
BAR DIPS
Reduce Reps
Banded Bar Dips
Ring Dips
Banded Ring Dips
30 Push-ups
Metcon (No Measure)
Body Armor (B)
3 Supersets:
30 Plank Rows (Switch Every 5 Reps)
30 Weighted AbMat Sit-ups
Rest 2 Minutes Between Sets
STIMULUS
DESCRIPTION
Part B of body armor has a focus on the midline and upper body pull, as we balance out of efforts from Part A
Choose weights for the plank rows and the weighted sit-ups that allow you to complete the 30 reps with 1 break
Switch arms every 5 reps on the plank rows
Hold the dumbbell high up on your chest for the weighted sit-ups
You can increase weight each superset or stay at the same load across
MOVEMENT VIDEOS
Weighted AbMat Sit-ups https://youtu.be/dqbCN9q1Owc
Plank Rows https://youtu.be/kNwcFuu9zXA
Metcon
You have the option of making up this wod today or doing the above metcon. If you did this wod on Thursday, you can record your score today.
George Floyd “I Can’t Breathe” (AMRAP – Rounds and Reps)
25 Minute Partner AMRAP
Buy In: 46 Deadlifts Each (95/65)
8 Power Cleans
4 Front Rack Lunges
6 Shoulder to Overhead
After the deadlifts, one person works other person rests