CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Pursue one great decisive aim with force and determination.” – Carls Von Karlswich
2:00 Light Bike or Row
1:00 Banded Lat Stretch/side
1:00 Overhead Opener
Wrist Stretches
2 Rounds:
5 Inchworms w/ Pushup
8-10 Scap Pull-ups
8-10 Ring Rows
5 Sit-ups
Gymnastics
Metcon (No Measure)
Minutes 0-5:
3 Tempo Negative Strict Handstand Push-ups
5 Strict Toes to Bar
Minutes 5-10:
1 Wall Walk
1 Gymnastic Complex:
* 1 Strict Chest to Bar Pull-up
* 1 Strict Pull-up
* 1 Kipping Pull-up
* 1 Chest to Bar Pull-up
* 1 Bar Muscle-up
Minutes 10-15:
5 Strict Ring Dips
5 Pausing Ring Rows
STIMULUS
Working through three different 5-minute windows of strict gymnastics and gymnastics skills to start the day
These are to be completed AMRAP style, but with a focus on quality over how many total rounds you complete
Minutes 0-5:
Tempo Negative Strict Handstand Push-ups: 3 Seconds Down, Fast Up
Strict Toes to Bar: Control Legs Down to Prevent Swinging
Minutes 5-10:
**Wall Walk: **Goal is Nose to Wall
Gymnastics Complex: Aim is to complete a challenging, but not max effort, gymnastic set. Option as an example:
* 1 Strict Pull-Up
* 2 Kipping Pull-Up
* 3 CTB Pull-Ups
The goal is to choose a complex that challenges us, but one we feel comfortable completing multiple sets with inside the time domain.
Minutes 10-15:
Strict Ring Dips: Choose Variation You Can Complete in 1-2 Sets
Pausing Ring Rows: Pause 3 Seconds with Chest on Rings
SUBSTITUTIONS
Tempo Negative Strict Handstand Push-ups
Reduce Reps
Feet on Box or Bench (Reduces Weight Being Pressed)
Tempo Negative Double Dumbbell Strict Press
Strict Toes to Bar
Reduce Reps
Feet as High as Possible (Without Swinging)
Wall Walk
Legs as High as Comfortable
Gymnastic Complex
Banded Pull-ups & Muscle-ups
Jumping Pull-ups & Muscle-ups
Strict Ring Dips
Reduce Reps
Banded Strict Ring Dips
Jumping Negative Ring Dips (Jump to Lockout & Slowly Lower Down)
Metcon
Part Time (Time)
3 Rounds:
12 Burpees over Dumbbell
18 Chest to Bar Pull-ups or Chin Over
Directly Into…
3 Rounds:
12 Alternating Dumbbell Snatches (70/50)(50/35)
18/12 Calorie Assault Bike
STIMULUS
General
We’ll complete two couplet workouts with no rest between
All 3 rounds of the burpees and chest to bars should be completed before moving on to the snatches and bike
Expecting this conditioning piece to take around 12-20 minutes to complete
Burpees
The burpees are to be completed lateral over the dumbbell
There is no need to stand to full extension, but the feet should pass over the top of the dumbbell each time
Chest to Bar Pull-ups
Choose a variation or rep scheme that allows you to complete the 18 reps in at least sets of 3-5 during the workout
Dumbbell Snatches
Alternate arms every rep, completing 6 on each side
This should be a slightly heavier weight, but something that you could complete at least 12 reps unbroken when fresh
STRATEGY
First Part
With a sneaky 54 chest to bar pull-ups across the 3 rounds, we can think about breaking these up from the beginning to preserve our upper body pull
Consider the following sets:
1 Set: 18
2 Sets: 9-9
3 Sets: 6-6-6
4 Sets: 6-5-4-3
5 Sets: 4-4-4-3-3
6 Sets: 3’s
We’ll always be moving on the burpees, so find a pace that supports your chest to bar strategy
If you know you’ll need some more time to recover your pull, slow these reps down and just keep moving
Second Part
The movement we’ll always stay moving on during the second part, like the burpees in part 1, is the bike
That being said, let’s push to also stay moving as much as possible on the movement we would stop on – the dumbbell snatches
Switching on the ground can be helpful when finding a rhythm with the heavier bell, but if you’re able to, switching in the air is faster
While we’ll always be moving on the bike, it’s not a throw away station, as we get a big calorie payoff for higher power outputs
Try to start the bike fast each time to get that first calorie or two to tick off quickly, then settle into a moderate pace for the remaining calories
Extra Credit
Metcon (No Measure)
3 Giant Sets:
10 Slow Ring Mountain Climbers
30 Seconds Ring Plank Hold
STIMULUS
Both movements in our midline piece today will be completed on the gymnastics rings
Place your feet/hands on a bench as needed if your rings do not get low to the ground
These 3 Giant Sets are for quality over speed, so break up reps or time in the plank as needed
A ‘Giant Set’ means you’ll move directly from the Slow Ring Mountain Climbers to the Ring Plank Hold and rest as needed following the second station
For the 10 Slow Ring Mountain Climbers, you’ll rest the tongue of your shoe on the inside of the ring
Slowly move your legs back and forth in a controlled manner, completing 5 reps on each side
The goal on both of these is to keep the core engaged, body straight, and arms locked
See below for demo videos of both movements:
Slow Ring Mountain Climbers: https://youtu.be/v1Xbkxb12vE
Ring Plank Hold: https://youtu.be/NKqBduzQSho
SUBSTITUTIONS
Ring Mountain Climbers
20 Slow Mountain Climbers With Hands on Floor)
Ring Plank Hold
60 Second Front Plank