CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“People fail to achieve mastery, not because they aren’t talented, but because they aren’t disciplined.” – Daniel Ping
Our greatest strength as humans: Malleability.
Like playdough, the human being can mold and remold to whatever it desires to be. It’s incredible when you really think about it.
Yet over time, we can forget that, and say things like “I’m too old for that”, or, “I’ll never be able to do that”. Our playdough stays in a certain form for so long, it hardens. And we can barely move it, if at all.
However, if we carefully do it, we can get the playdough to soften. One droplet of water at a time, with patience, it starts to move again. The playdough is restored, and takes whatever shape it wants next.
What is important here is that the playdough, even when in its most hardened state… was always playdough.
Warm up:
Follow Coach Margee 🙂
Metcon
Groundhog Day (Time)
For Time:
600 Meter Run
50 Kettlebell Swings (53/35)
400 Meter Run
30 CTB Pull-Ups/Chin Over
200 Meter Run With Kettlebell
30 CTB Pull-Ups/Chin Over
400 Meter Run
50 Kettlebell Swings (53/35)
600 Meter Run
STIMULUS
DESCRIPTION
This long chipper workout only requires a kettlebell and a pull-up bar
We’ll work down in reps and then back up
The intended time range of this workout is between 15-21 Minutes
KETTLEBELL MOVEMENTS
This should be a weight that allows you to complete the 50 swings in 2 sets when fresh
Swings: The kettlebell swings will finish with the arms overhead and the bottom of the bell pointed towards the sky
Run: Carry the bell however you find most efficient as you chip away at the 200 meters of running
STRATEGY
GENERAL
Since the workout is a mirror image of itself, we want to move at a similar speed through the first and second halves
Hold a pace on the runs and a break-up strategy on the kettlebells that you see yourself being able to re-create or improve upon the second time around
KETTLEBELL SWINGS
The swings are the highest rep movement in the workout
A break will likely be necessary somewhere in the 100 total reps
Here are a few ways to break-up the 50 reps:
2 Sets: 25-25 or 30-20
3 Sets: 25-15-10
4 Sets: 15-15-10-10
SUBS
200 METER RUN
250 Meter Row
500 Meter Bike Erg
200 Meter Ski Erg
12/9 Calorie Assault or Echo Bike
20/15 Calorie Schwinn Bike
400 METER RUN
500 Meter Row
1000 Meter Bike Erg
400 Meter Ski Erg
25/18 Calorie Assault or Echo Bike
40/28 Calorie Schwinn Bike
600 METER RUN
750 Meter Row
1500 Meter Bike Erg
600 Meter Ski Erg
35/25 Calorie Assault or Echo Bike
60/42 Calorie Schwinn Bike
Extra Credit
Metcon (No Measure)
Body Armor
For Time:
100 Meter Single Dumbbell Front Walking Lunge (50/35)
On the Minute: 4 Alternating Single Dumbbell Squat Cleans
STIMULUS
DESCRIPTION
Targeting the lower body in todays Body Armor piece
At the top of every minute (starting at 0:00) you’ll complete 4 alternating single dumbbell squat cleans
With whatever time remains in the minute, you’ll work towards 100 meters (328 ft.) of lunging
Your final score is the time it takes to finish the 100 meters
ALTERNATING SINGLE DUMBBELL SQUAT CLEANS
This is 4 reps total or 2 on each side
This should be a moderate weight that you can complete unbroken each round
SINGLE DUMBBELL FRONT RACK WALKING LUNGE
Rest the heads of the dumbbell on your shoulders in the same way that a barbell would sit
The back knee should touch the ground on each rep
Reach full extension at the top before stepping the other leg forward
MOVEMENT VIDEOS
Single Dumbbell Alternating Squat Cleans: https://youtu.be/c-_Gw_BC-RI
Single Dumbbell Front Rack Walking Lunge: https://youtu.be/UbemQGBifLY