CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“If you can’t fly, then run. If you can run, then walk. If you can’t walk, then crawl. But whatever you do, you have to keep moving forward.” – Martin Luther King Jr
2:00 light bike or jump rope (singles)
10 pvc pass throughs + 5 rotations
5 spiderman and reach
5 russian baby makers
1:00 overhead opener
15 air squats + 5 warrior reaches/side
10 push ups
5 scap pull ups +5 strict pull ups +10 kip swings
10 alternating lunge w/twist
barbell warm up ( 5 clean deadlifts, 10 elbow rotations, 3 power cleans, 3 front squats, 3 presses+3 push presses+3 split jerks)
Weightlifting
Metcon (Weight)
On the 2:30 x 6 Sets:
3-Position Power Clean
Pausing Split Jerk (Drop Barbell)
Power Clean
Split Jerk
Set 1: 50% of 1RM CJ
Set 2: 55%
Set 3: 60%
Sets 4-6: Build to a Heavy Complex
STIMULUS
We’ll build to a heavy barbell complex over the course of these 6 intervals
The purpose of this complex is to refine positions under controlled speeds on the first half and then do it fast on the second half
Rounds begin on the 0:00 – 2:30 – 5:00 – 7:30 – 10:00 – 12:30
The weights start at 50% of your 1RM Clean & Jerk and builds every round
The work flows as follows:
1 High Hang Power Clean (Pockets)
1 Hang Power Clean (Just Above Knee)
1 Power Clean (Floor)
1 Pausing Split Jerk (2 Second Pause in Both Dip & Catch)
Drop The Bar From Overhead
1 Power Clean
1 Split Jerk
Metcon
Powder Keg (3 Rounds for reps)
AMRAP 5:
600 Meter Run
1 Round of Chest to Bar Cindy
AMRAP Clean and Jerks (135/95)(115/85)
Rest 5 Minutes
AMRAP 5:
400 Meter Run
2 Rounds of Chest to Bar Cindy
AMRAP Clean and Jerks (155/105)(135/95)
Rest 5 Minutes
AMRAP 5:
200 Meter Run
3 Rounds of Chest to Bar Cindy
AMRAP Clean and Jerks (185/135)(155/105)
RX – Pullups
RX+ – Chest to bar
STIMULUS
GENERAL
With 5 minutes on and 5 minutes off, these three intervals are meant to be fast paced
Your scores for each round on these triplet intervals are the amount of Clean and Jerks completed
You should have at least 1 minute to complete the clean and jerks, so we’ll cap the running and rounds of Chest to Bar Cindy at 4 minutes to allow for adequate time on the barbell
CLEAN AND JERKS
The weight increases each round on the Clean and Jerk
These should we weight that you could complete:
1st Bar: 10-15 Reps Unbroken When Fresh
2nd Bar: 5-10 Reps Unbroken When Fresh
3rd Bar: 3-5 Reps Unbroken When Fresh
Within the workout, these will all likely be completed as quick singles
“CHEST TO BAR CINDY”
1 Round of Cindy is: 5 Chest to Bar Pull-ups, 10 Push-ups, 15 Air Squats
Choose variations that allow you to complete the chest to bar pull-ups in 1 set and push-ups in no more than 2 sets
STRATEGY
CLEAN AND JERKS
The Clean and Jerks to finish out each round are likely best performed as quick singles
With a minute or so to complete reps on the barbell, let’s aim to find a strong pace between reps
With 5 minutes of rest coming up, let’s try not to rest too much between reps
RUN & CINDY
Knowing that the barbell is going to be singles, let’s try to get to the bar fairly quickly without totally burning out
Once you get inside from a strong run, aim for big sets of push-ups and chest to bar pull-ups
The pull-ups are ideally done unbroken, where the push-ups could be broken up into 5-5
Use the air squats as the pacer that allows you to go big on the upper body movements
SUBSTITUTIONS
Chest to Bar Pull-ups
Reduce Reps
Chin Over Bar Pull-ups
Jumping Chest to Bar Pull-ups
Banded Chest to Bar Pull-ups
Feet Up Ring Rows
3 Strict Pull-ups
Push-ups
Reduce Reps
Push-ups to Box or Bench (Reduces Weight Being Pressed)
Runs
200 Meter Run
400 Meter Bike Erg
250 Meter Row
20/14 Calorie Schwinn Bike
14/10 Calorie Assault or Echo Bike