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CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Creativity is allowing one to make mistakes. Art is knowing which ones to keep.” – Scott Adams
Metcon
Perfect Bar (Team Version) (Time)
In Teams of 3, For Time (30 Minute Cap):
120 Deadlifts, 600 Meter Run
90 Hang Power Cleans, 600 Meter Run
60 Push Jerks, 600 Meter Run
150/105 Calorie Bike
60 Push Jerks, 600 Meter Run
90 Hang Power Cleans, 600 Meter Run
120 Deadlifts, 600 Meter Run
* 600 Meter Runs: 3 x 200 Meter Relays
* 1st Half Barbell: 155/105 or 135/95
* 2nd Half Barbell: 135/95 or 115/85
STIMULUS
GENERAL
One athlete works at a time in this team of 3 workout
Teams will see how far they can get before the 30 minute time cap
If the cap is reached, put score as 30:00 and note total reps completed
BARBELL MOVEMENTS
The weight starts off heavier and decreases in the second half of the workout
Use one barbell and change the weight after the first half is over
We can choose the barbell weights based on the toughest movement, the Push Jerk:
First Half Weight: Can Complete 5-7 Push Jerks Unbroken Each Time
Second Half Weight: Can Complete 7-12 Push Jerks Unbroken Each Time
It is ok for teams to have multiple bars on the floor if athletes are using different weights
STRATEGY
GENERAL
You’ll rest twice as much as you work, so push the pace when it’s your turn
As always with these team style workouts, move fast and switch out before you start to slow down
For ease of communication, tell your teammates where you are in the set, not how many reps you just did (“We’re at 30” vs. “I did 5”)
BARBELL MOVEMENTS
Switch out on the barbell before you have to pause at any point or grind through reps
Here are some ranges to think about at each movement:
Deadlifts: 10-15 Reps
Hang Power Cleans: 7-15 Reps
Push Jerks: 5-15 Reps
BIKE
Aim to get off the bike while it is still moving fast instead of bringing the machine to a standstill
This makes it easier for the next buddy to get going
Change somewhere between 250-500 meters or 15-30 seconds
RUN
This is the easiest station to strategize, as the break-up is determined for you
Switch out every 200 meters here
SUBSTITUTIONS
BIKE
If unable to Bike Erg, complete one of the following:
150/105 Calorie Assault Bike, Echo Bike, or Row
200/150 Calorie Schwinn Bike
RUN
One athlete runs at a time, completing a full 200 meters before tagging in the next buddy
Row 250/200 meters if unable to run
Perfect Bar (Individual Version) (Time)
3 Rounds:
1 Round of “DT”
200 Meter Run
60/45 Calorie Bike
3 Rounds:
1 Round of “DT”
200 Meter Run
* 1st Half Barbell: 155/105 or 135/95
* 2nd Half Barbell: 135/95 or 115/85
STRATEGY
Barbell
The first goal of “DT” is to set yourself up for unbroken push jerks
We can do this with smart, efficient sets on the barbell
Breaking the deadlift and hang power cleans up into 2-3 sets can help us chip away at manageable sets and allow for unbroken sets on the jerks
It’s always best to save one final rep for the transition to the next movement so there are no wasted reps
Examples:
Rest after the 11th deadlift, then complete the 12th deadlift as the transition into the first hang power clean
Rest after the 8th hang power clean, then complete the 9th as the transition to the front rack for the first push jerk
Here are some break-up options for each movement:
Deadlifts: 11-1 or 6-5-1
Hang Power Cleans: 8-1 or 4-4-1
Push Jerks: Unbroken
Run & Bike
Run and bike at a speed that supports your strategy on the barbell
We’re always going to be moving on these two stations, so find at a pace that allows you to stay moving more on the barbell
If you’re confident on the barbell, feel free to run and bike a little faster
If needed, slow down the runs and the bike to recover more for the rounds of “DT”
SUBSTITUTIONS
Run
250/200 Meter Row