CrossFit Indian Trail – CrossFit
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