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CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Simon Says
Weightlifting
Split Jerk
On the Minute x 10:
1 Split Jerk
Sets 1-3: 70-73-76% of 1RM Split Jerk
Sets 4-10: Build to Heavy Single
STIMULUS
Putting all the technique work together as we build to a heavy single for the day
The first 3 reps are at percentages of your 1RM Split Jerk (70-73-76%)
Spend the last 7 sets increasing weight to a heavy single
Rounds begin at the top of every minute
Metcon
Adderall (3 Rounds for reps)
Part #1 – In a 10:00 Window:
Run 1 Mile (1600 Meters)
Time Remaining, Max Power Clean and Jerks (135/95)
— Rest 3:00 —
Part #2 – In a 7:00 Window:
Run 800 Meters
Time Remaining, Max Power Snatches (115/80)
— Rest 3:00 —
Part #3 – In a 4:00 Window:
Run 400 Meters
Time Remaining, Max Thrusters (95/65)
STIMULUS
“Adderall” is a CompTrain Benchmark workout and a repeat from 6.1.19
As the time windows decrease, so do the run distances and weights on the barbell
Choose weights for the Olympic lifts that you could complete 12+ reps unbroken when fresh and singles within the workout
Choose a thruster weight that you could complete 21+ reps when fresh and sets of 7-10 within the workout
1 Mile Run
If best mile is above 8:30, reduce to 1200 meters
We want at least 1:30 on the barbell
800 Meter Run
Looking to have 3-4 minutes to work on the barbell
This run should take around 3:30-4 minutes (adjust distances as needed)
400 Meter Run
Looking to have around 2 minutes for thrusters
This run should take around 2 minutes (adjust distances as needed)
Enter total reps for each barbell movement and SugarWOD will add them up for your final score
STRATEGY
1st Round
The mile run eats up the majority of this 10 minute window
Push hard to have enough time on the barbell
Once you’re in the door, work through quick singles until the finish
2nd Round
The run eats up about half the time of this 7 minute window
Find a similar pace to what you held on the mile run
Once you’re in the door, once again work through quick singles until the finish
3rd Round
The run eats up the least time in this final window
Run a little slower to allow yourself to work through big sets on the thrusters
Think 3-4 bigger sets on the barbell to finish things out
SUBSTITUTIONS
1 Mile Run Subs
2000/1600 Meter Row
115/80 Calorie Echo Bike
800 Meter Run Subs
1000/800 Meter Row
60/42 Calorie Echo Bike
400 Meter Run Subs
500/400 Meter Row
30/21 Calorie Echo Bike