CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
All of it
Gymnastics
Metcon (Time)
For Time (5 Minute Time Cap):
200′ Handstand Walk
STIMULUS
Getting upside to start the day with some skill conditioning
This 200ft. Handstand Walk is capped at 5 minutes
MOVEMENT FOCUS
Short Steps
Handstand walking is a lot like running. When we reach too far forward with the feet during a run, we put the brakes on and increase the effort we have to put into the movement. The same goes for when we are upside down, except the impact is magnified due to the increased demand on balance. When we reach too far forward with the hand, our balance can be thrown off tremendously if the hands aren’t moving quick enough. When you’re upside down today, think less about the length of your steps. Focus on taking a lot of short steps to increase your stability.
SUBSTITUTIONS
Since the work is capped at 5 minutes anyway, this is a great opportunity to get in 5 minutes of handstand walk practice if you don’t have this movement quite yet
If you want to work some drills instead, here are a couple that you can practice:
Handstand Weight Shifting: 5 Rounds of 30 Seconds On, 30 Seconds Off
Box Shoulder Taps: 5 Rounds of 30 Seconds On, 30 Seconds Off
Metcon
Chips Ahoy (Time)
For Time:
30 Chest to Bar Pull-ups
400 Meter Run
15 Overhead Squats (135/95)
800 Meter Run
15 Overhead Squats (135/95)
400 Meter Run
30 Chest to Bar Pull-Ups
STIMULUS
In this chipper-style workout, let’s choose barbell weights that you can complete the overhead squats within 2 sets and the pull-ups within 5-6 sets
This will be a longer piece, likely ranging anywhere from 15-25 minutes
STRATEGY
The two main things to consider today are the chest to bar pull-ups and overhead squats
Taking the total numbers into account, choose a break-up strategy that you would use completing 60 chest to bar pull-ups for time to help you stay consistent across the board
This might be sets of 5, 6, or 10’s – just choose something you feel confident repeating the second time around
Push for a little bit bigger sets on the overhead squats to minimize the amount of times you have to snatch the bar up
Common options here are 15 straight or 8-7
Run at a pace that supports your strategy inside the gym
SUBSTITUTIONS
400 Meter Runs
500 Meter Row
800 Meter Bike Erg
28/20 Calorie Assault Bike or Echo Bike
40/28 Calorie Schwinn
800 Meter Runs
1000 Meter Row
1600 Meter Bike Erg
56/40 Calorie Assault Bike or Echo Bike
80/56 Calorie Schwinn Bike
Chest to Bar Pull-ups
Reduce Reps
Chin Over Bar Pull-ups
Banded Pull-ups
Extra Credit
Metcon (No Measure)
On the 2:30 x 4 Sets:
50′ Barbell Overhead Walking Lunge
STIMULUS
The second part of today’s skill conditioning is barbell overhead walking lunge
Each of these 50′ segments must be completed unbroken for the set to count
Rounds begin on the 0:00 – 2:30 – 5:00 – 7:30
You have the option to build in weight or keep the same challenging weight across
MOVEMENT FOCUS
Short Steps
Just like on the handstand walk, shorter steps can often be better. While it’ll take more steps to finish the 50 feet, shorter steps can allow you to better maintain better balance overhead. A good place to start is to step so your shin is vertical. If that feels tough, step a little shorter while still maintaining heel contact with the floor. Getting your shin slightly past vertical, where your knee will drive slightly forward towards the toes, can make it easier to stay upright if mobility or balance is an issue.
SUBSTITUTIONS
If you’re not able to go overhead:
Single Dumbbell Overhead Lunge
Front Rack Walking Lunge
Back Rack Walking Lunge