CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Follow Coach Margee
Metcon
Wrong Turn (Time)
5 Rounds:
9 Front Squats (115/85) (95/65)
7 Burpee Box Jump Overs (24″/20″)
5 Bar Muscle-Ups (10 C2B)
200m Wreckbag Run (50/35)
Rest 2:00 between rounds.
RX – 95/65 & Chest to Bar
RX+ – 115/85 and Bar MU
STIMULUS
Intervals, with (5) scores to record.
Score is our slowest time for the day.
Let’s work the higher intensity piece, along with spacing our efforts across the five rounds.
Aim is to get outside the comfort zone with unbroken sets inside the gym, and a hard run (weighted with the bag).
Front Squats are a weight we are overly confident we can get unbroken each time.
Modify the bar muscle-ups so that we are finding the reps in a single set.
STRATEGY
As mentioned above, unbroken inside the gym, hard run outside.
Although we are looking to push our intensity here, being interval training, we are also striving for a consistent push. Across all five rounds.
On the front squats, practice moving directly into the squat clean for speed.
On the burpee BJO, focus on our footwork. How little motion do we need to clear the box? Tight motions are good motions.
On the bar muscle-ups, focus on maximizing our kip with a long body beneath the bar. We are purposefully placing these here to challenge our movement (we’ll be breathing by the time we get here).
SUBSTITUTIONS
Running
15/12 Calorie Assault Bike on the end of each round
Bar Muscle-Ups
Modify volume (4, 3, 2 or even a single rep), followed by CTB Pull-Ups (example being 1 Bar MU + 5 CTB)
CTB Pull-Ups, at 2 reps per Bar MU
Wreckbag Run
Run with a 30/20# Medball. The goal here is an odd-object run, and this accomplishes it.