CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“If you know your opponent, but not yourself, you will lose 100% of the time.” – Samurai Proverb
To “keep up with the Jones” is an old expression about competitive neighbors. A power struggle, or maybe better said a popularity struggle, of status on the block. To “keep up”, one must be on top of their investigative game, predicting the next big move… a nicer lawn, or a better Christmas card.
As we visualize these friendly rivals battling it out on the block, it’s safe to say that both sides will lose. There won’t be a winner here.
We can study our competition into great length. And, we will indeed learn some absolutely beneficial statistics. But all the external statistics in the world won’t move us forward until we turn the investigative glasses to ourselves.
MOBILITY
Banded Hamstring Distraction
Banded Lat Stretch
Banded Tricep Stretch
ACTIVATION
Banded Pull Aparts: 30 reps
Banded Push Downs: 20 reps
Low Banded Rows: 20-30 reps
Weightlifting
Metcon (Weight)
Clean and Jerk Complex
On the 2:00 x 5 Sets:
1 Hang Power Clean
1 Low Hang Power Clean
1 Hang Squat Clean
1 Low Hang Squat Clean
1 Split Jerk
Set 1: 60% of 1RM Clean and Jerk
Set 2: 65% of 1RM Clean and Jerk
Set 3: 70% of 1RM Clean and Jerk
Sets 4-5: 70-75% of 1RM Clean and Jerk
https://youtu.be/w2sktcyBl5M
Metcon
Heart Burn (Time)
1 Mile Run, directly into:
10 Rounds of the “Bergeron Beep Test”
1 Round of “BBT”:
7 Thrusters
7 Pull-Ups
7 Burpees
Barbell Pounds – 75/55
STIMULUS
DESCRIPTION
“Heartburn” is a repeat workout that was last completed on 7.27.19
This medium to long range effort combines 3 bodyweight movements with light weightlifting
Times from the previous effort range from 17-30+ minutes
THRUSTERS
The thrusters come from the floor and are designed to be incredibly light
This is a weight that you could complete for 35+ reps unbroken when fresh
These are ideally completed unbroken throughout the workout
PULL-UPS
The pull-up rep number per round is designed to be very small
Choose a number or variation that you can ideally complete unbroken each round
BURPEES
The burpees to finish out each round are regular burpees
Chest and thighs touch the ground in the bottom
You can step-up or jump-up off the floor
Finish at full extension with some air under the feet and a small clap overhead
TOTAL VOLUME
Modifying the total volume of the “”BBT”” is a popular option
Decreasing the reps per round may be a good plan if you find the thrusters and pull-ups difficult to complete unbroken
Dropping the reps to 6-6-6 or 5-5-5 is recommended if this is the case
You could even decrease the total rounds to somewhere between 6-8 rounds
The total work of the “”BBT”” ideally takes no more than 15 minutes to complete
If completing the full 10 rounds, this works out to a round every 1:30
Adjust the volume as needed to meet this suggestion
STRATEGY
1 MILE RUN
Looking at previous scores on this workout, the best times are in the 17 minute range, while the vast majority of times are around 25 minutes
That being said, the overall workout will provide a time domain similar to that of a 3 mile run
Therefore, look to hold a speed on the opening mile that you see yourself being able to maintain for a 3 miles
This ideally gets us to the “BBT” feeling ready to sustain a steady effort for the 10 rounds
THRUSTERS & PULL-UPS
Let’s try to complete these first two movements of the “BBT” unbroken for as long as possible