CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Death is one prophecy that hasn’t failed.” – Edmund Wilson
Have you ever been asked, “What would you do if you only had a week to live?”
Few things will snap us to attention like the thought of a terminal illness. The question leaves us considering how different our lives would be if we only had days to live.
But the morbid truth, is that we *all* have a terminal death sentence. It won’t be a matter of if, but when. Let’s not let a day go by, where we allow this thought to wash away to ignorance. We get one shot… let’s make it count.
MOBILITY
Up Dog
Wall Pec Stretch
Couch Stretch
ACTIVATION
2-3 Rounds for Quality:
10 Calorie Row
10-20 Second Handstand Weight Shift
10 Scap Retractions
30 Second Hanging Tuck Hold
Gymnastics
Metcon (No Measure)
Ring Muscle-Ups
5 Rounds, Not For Time:
40% Max Ring Muscle-ups
200 Meter Run Recovery Between Sets
STIMULUS
DESCRIPTION
Training some ring muscle-up percentage work here with a “”moving rest”” station between each set
This piece is not for time, as quality is more important than speed
After completing 40% of your max unbroken set, you’ll head out for an easy 200 meter run
The goal is to run at a pace that is slow enough to allow you to come back and go right into another unbroken set
For Example: If your max set of muscle-ups is 10, you’ll complete 4 reps per round
As stated above, each set is ideally completed unbroken
Record your score as total muscle-ups completed over the 5 rounds
SUBS
RING MUSCLE-UPS
Reduce Percentage
Jumping Ring Muscle-ups Video
Strict Banded Ring Muscle-up Drill Video
200 METER RUN
400 Meter Bike Erg
250 Meter Row
200 Meter Ski Erg
12/9 Calorie Assault or Echo Bike
Metcon
Ladybug (Time)
3 Rounds For Time:
1 Round of “Kelly”
1 Round of “Helen”
Coaches – pull up SugarWOD in the gym computer for full stimulus notes and substitutions.
STIMULUS
DESCRIPTION
Today’s workout combines “Kelly” and “Helen” – 2 classic benchmark workouts
1 Round of “Kelly”:
400 Meter Run
30 Wallballs (20/14)
30 Box Jumps (24/20)
1 Round of “Helen”:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups
This is a longer, balanced piece that includes gymnastics, weightlifting, and cardio
The intended time range here is between 20-30 minutes
BOX JUMPS
These are regular box jumps, so we’ll stand to full extension at the top of each rep
Jump up to the box to complete this station as prescribed
While you are allowed to rebound these box jumps, we highly recommend stepping down or jumping down when in training to avoid injury
WALLBALLS
Choose a weight that you can complete for 50+ reps unbroken when fresh
Men throw to a 10 foot target
Women throw to a 9 foot target
KETTLEBELL SWINGS
Choose a load that you can complete with 1 break max within the workout
These are full swings, finishing all the way overhead
PULL-UPS
If you have 21+ kipping pull-ups unbroken when fresh, let’s complete this station as written
If you’re not quite there, reduce reps or choose a variation from “subs”