CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
1:00 light row
5 spiderman and reach
10 russian baby makers
10 pvc pass throughs + 5 rotations/side
overhead opener
15 banded good mornings
5 push ups with downward dog
barbell warm up together
Metcon
Smash Mouth (Time)
3 Rounds:
800/400 Meter Run
21m/15f Calorie Assault Bike
5/3 Rounds of “Bergeron Beep Test”
1 Round of “Bergeron Beep Test”:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
RX – 400m Run, 3 Rounds of Beep Test/round
RX+ – 800m Run, 5 Rounds of Beep Test/round
STIMULUS
GENERAL
Today’s metcon includes some “cardio” work and rounds of a CompTrain Benchmark workout, the “Bergeron Beep Test”
Looking for “Smash Mouth” to take around 25-35 minutes to complete
BERGERON BEEP TEST
1 round of the “BBT” is 7 Thrusters, 7 Pull-ups, and 7 Burpees
You’ll complete all 5 rounds of the “BBT” (35 of each) before moving back to the 800 meter run
A round of “BBT” should take around a minute to complete
The thruster weight should be super light, something that can be completed unbroken each time
Choose a pull-up variation you can complete in 1-2 quick sets
The burpees are standard burpees, requiring chest to floor, hands overhead, and air under the feet
STRATEGY
RUN & BIKE
Let’s spread the effort across these two movements
Hold a pace from round one that you could see yourself maintaining or improving upon in rounds 2-5
We’re not going to stop on these movements, but let’s hold a pace that allows you to ideally not stop on the rounds of the “BBT” that follow
BERGERON BEEP TEST
Aim for unbroken sets on the thrusters and pull-ups if possible, as these are the only places you’d stop moving
The reps are small enough where going unbroken is a realistic option on every round
If you find yourself needing to break one movement, make it the pull-ups
The way we can maintain big or unbroken sets is to use the burpees as a pacer
Slowing down the third movement can help you go big on the first two
SUBSTITUTIONS
BIKE
If unable to Assault Bike:
Echo Bike or Bike Erg: 21/15 Calorie
Schwinn Bike: 30/21 Calories
Rower: 21/15 Calories
RUN
If unable to run, complete one of the following:
1k Row
Increase Bike Distance
Assault, Echo, Bike Erg: Increase to 75/55 Calories
Schwinn Bike: Increase to 100/70 Calories
Extra Credit
Metcon (No Measure)
Alternating On the 1:30 x 4 Rounds (12 Minutes):
Interval #1:
1 High Hang Power Snatch
1 Hang Power Snatch
1 Low-Hang Power Snatch
1 Power Snatch
Interval #2:
1 High Hang Power Clean
1 Hang Power Clean
1 Low-Hang Power Clean
1 Power Clean
Start With 50% on Each Lift (Separate Loadings), And Build to a Heavy on Both for the Day.
STIMULUS
We’ll alternate between two different intervals, one snatch focused and the other clean focused
The 4 reps at each interval are designed to be completed with out dropping the weight, taking the hands off, or pausing on the floor
Start with 50% on the first sets and build to a heavy complex on both
The same weight does not need to be used across both lifts
If you prefer, use two separate barbells
Intervals Begin on the Following Times:
Interval 1: 0:00 / 3:00 / 6:00 / 9:00
Interval 2: 1:30 / 4:30 / 7:30 / 10:30
Each Position:
High Hang: Pockets
Hang: Just Above Knee
Low-Hang: Just Below Knee
Final Lift: Floor