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CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Coach Margee Special
Metcon
Jelly (Time)
5 Rounds:
400 Meter Run
30/24 Calorie Row
30 Wallballs (20/14)
STIMULUS
This longer 5-round workout is similar to the CrossFit benchmark workout “Kelly”
We’ve subbed out the box jumps for calories on the rower here
Times will likely range from 20-35+ minutes
Choose a wallball weight that you can complete the 30 reps within 2 sets during the workout
STRATEGY
The first thing we can focus on today is pushing for big sets on the wallballs
That is the only station we would stop moving on
Today is a great opportunity to train big sets
Look to complete these within 2 sets:
1 Set: 30
2 Sets: 15-15 or 20-10
Hold a moderate pace on the runs and the row that you can maintain across the 5 rounds
These should be paces that allow you to thrive through big sets on the ball
SUBSTITUTIONS
Run
2x Row
28/20 Calorie Assault or Echo Bike
Extra Credit
Metcon (No Measure)
Build to a Heavy at Each Distance:
1. 100′ Barbell Overhead Lunge
2. 50′ Barbell Overhead Lunge
3. 25′ Barbell Overhead Lunge
Rest as Needed Between Sets
STIMULUS
Working three separate distances today: 100, 75, and 50 feet
The goal is to establish a “heavy” unbroken weight at each distance
Take around 1-3 attempts at each distance before moving on to the next
If you struggle with mobility, stay light and work a few sets at each distance to get more familiar with the necessary ranges of motion
SUBSTITUTIONS
Overhead Walking Lunge
Front Rack or Back Rack Walking Lunge
Metcon (No Measure)
For Time (10 Minute Cap):
25′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)
3-6-9-12-15-18-21: Strict Handstand Pushups
STIMULUS
Coupling dumbbell front rack lunges and ascending strict handstand push-ups
The goal is to see how far you can get in 10 minutes
Choose a dumbbell weight that you’ll complete the 25 feet unbroken every set
You must keep your hands on the dumbbell throughout the movement – no letting the handles rest on the shoulders
STRATEGY
This workout is all about the strict handstand push-ups
There are a total of 83 strict handstand push-ups if you complete the work in under 10 minutes
Having completed 50 strict handstand push-ups earlier in the week, reference how you broke those up to better give you an idea on how to attack today’s workout
While there are 33 more today, there is also a break from pressing with the front rack lunges
See if you can hold something similar to Monday’s rep scheme with the added “rest” of the lunges today
A safe bet is always quick sets of 3-5 reps, as those tend to be fairly sustainable in the long run
SUBSTITUTIONS
Strict Handstand Push-ups
Count by 1’s or 2’s instead of 3’s (1-2-3-4… or 2-4-6-8…)
Double Dumbbell Strict Press
Strict Handstand Push-ups with Feet on Box (Reduces Weight Being Pressed)