CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“80% of success is showing up.” – Woody Allen
2:00 light row
5 spiderman and reach
5 russian baby makers
5 table tops w/5 sec pause at top
15 banded good mornings
10-15 banded face pulls
5-8 push ups into downward dog
10 alternating T plank rotations (on elbow or hand)
https://www.youtube.com/watch?v=mlJYE97xXaM
barbell warm up
Weightlifting
Power Clean
On the 1:30 x 5:
1 Pausing Power Clean
1 Power Clean
*2 Second Pause at Knee
*2 Second Pause in Catch
Set 1: 60%
Set 2: 63%
Set 3: 66%
Set 4: 69%
Set 5: 72%
STIMULUS
Working through 5 sets of this 2-rep power clean complex
There are two pauses on the first rep, with no pauses on the second rep
The Pauses: 2 Seconds at the Knee & 2 Seconds in the Catch
Click Here For Demo Video
The two reps do not need to be completed ‘touch and go’ – you can drop after the first pausing rep
Percentages are based on your 1RM Power Clean
Rounds begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00
Metcon
Zoolander (AMRAP – Rounds and Reps)
AMRAP 15:
30 Double Unders
10 Power Cleans (155/105)(115/85)
30 Double Unders
10 Barbell Facing Burpees
STIMULUS
Choose a barbell weight that you could cycle for 10+ reps unbroken when fresh, knowing you’ll likely opt for quick singles during the workout
The double under sets are meant to be small, something that will ideally be completed unbroken each time (adjust reps/variations as needed)
For the bar facing burpees, you can step or jump out of the burpee, but must take off and land with two feet when jumping over the bar
Your score today is total rounds and reps completed across the 15 minutes
We can expect to complete somewhere around 5 rounds today
STRATEGY
Double Unders
With small sets of double unders today, let’s aim to complete these in 1-2 sets (30, 15-15, or 20-10)
One thing that makes a huge difference in a workout with a lot of transitions to and from the rope is making sure to place the rope down neatly
For Example: Say you were to get 5 rounds and spend 10 seconds gathering your rope every time – that is over a minute and a half lost to simply finding your rope
Power Cleans
Singles are likley the most consistent option across the board, as we have to come back down to the ground anyways
The one place you could change your speed is by adjusting the speed between reps
When deciding on your speed between reps, in the grand scheme of the workout, make sure to find a pace that doesn’t negatively effect the other movements
If you do want to ‘touch and go’ these sets, consider the following options:
1 Set: 10
2 Sets: 5-5
3 Sets: 4-3-3
4 Sets: 4-3-2-1
5 Sets: 2’s
Bar Facing Burpees
The bar facing burpees are very much like the power cleans in that we just want to keep moving forward
Find a steady pace for these 10 reps that allows you to immediately transition back to your rope for the double unders
Smooth is fast in this 15 minute workout
SUBSTITUTIONS
Double Unders
Reduce Reps
30 Seconds of Practice
45 Single Unders