CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

Shake it out

Metcon

Dead & Company (Time)

Buy-In: 1 Mile Run

21-15-9:

Deadlifts

Box Jump Overs (24″/20″)

Toes to Bar

Cash-Out: 1 Mile Run

RX – 185/125

RX+ – 225/155
STIMULUS

We have a simple triplet workout sandwiched between a 1 mile run buy-in and cash-out

Complete a 1 mile run, then the full 21-15-9, then another mile run to finish things out

Choose a weight on the deadlift and toes to bar variation that you could complete the set of 21 unbroken when fresh

There is no need to stand to full extension on the box jump overs

STRATEGY

Deadlifts & Toes to Bar

These two movements aren’t about big sets, rather about minimizing time spent not moving

Consider breaking these into quick sets from the round of 21 to limit excess resting:

21’s

1 Set: 21

2 Sets: 12-9

3 Sets: 7-7-7

4 Sets: 6-5-5-5

15’s

1 Set: 15

2 Sets: 8-7

3 Sets: 5-5-5

9’s

1 Set: 9

2 Sets: 5-4

3 Sets: 3-3-3

Runs & Box Jump Overs

Unlike the deadlift and toes to bar, we’ll always be moving on the box jump overs and running

These two movements are all about finding the right speed to work with

If we knew we had to string together big sets on the bars, these would naturally have to slow down a bit

However, we can move a little quicker through these two movements if we choose to go with quick sets on the toes to bar and deadlifts

SUBSTITUTIONS

Run

2000/1600 Meter Row

115/80 Calorie Assault Bike

160/115 Calorie Schwinn Bike

3200 Meter Bike Erg

Extra Credit

Heavy Grace (Time)

For Time:

30 Clean and Jerks (185/135)
STIMULUS

Tackling a heavy variation of a classic benchmark workout with “Heavy Grace”

While the weight is designed to be heavier than normal “Grace”, it should be something that can be completed under 10 minutes (3 reps on the minute)

STRATEGY

While the weight in normal “Grace” can be cycled for multiple reps, we are most definitely going singles from the beginning with “Heavy Grace”

Today’s strategy is all about finding a sustainable pace between reps and avoiding any failures

This workout comes down to maintaining a similar pace from the first 10 reps to the last 10 reps

Use the clock or simply find a rhythm between reps that allows you to stay consistent across the 30 reps