CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Pablo Picasso, the famous Spanish artist, was walking through the market one day when a young woman spotted him and ran over. She asked with great excitement and admiration for him to draw a picture for her as she handed over a piece of paper.
Pablo smiled, and obliged. He quickly drew a small, but beautiful, piece of art on the tiny piece of paper.
Absolutely stunned by the speed of such quality drawing, she asks – “But, Mr. Picasso, how is that possible? That only took you thirty seconds to draw this masterpiece!”
Pablo smiled again, and replied “My good woman, it took me 30 years to draw that masterpiece in thirty seconds.”
As we grow, give ourselves permission to create junk. To be able to laugh off mistakes, and get better through their lessons learned. We all want to thrive and do well, 100% of the time. But our own judgement, can become our worst enemy. Judge less, and practice more. That’s the secret sauce.
1:00 light bike/row
jog forward/backward
high knee karaoke
knee hugs
floor touches (one toe up – hamstring)
quad stretch
figure 4’s
walking lunges w/twist
side lunges
high knees
butt kicks
Metcon
Tri Sprint Intervals (5 Rounds for reps)
5 Rounds:
AMRAP 4:
30/20 Calorie Row
20/14 Calorie Assault Bike
AMRAP 10 Meter Shuttles
4 Minute Rest Between Rounds
STIMULUS
With a good amount of rest built in, we’re looking to bring the intensity in these short and simple intervals
In the 4-minute windows, you’ll complete the listed number of calories on the rower and bike before moving on to the scored station, the 10 meter shuttle runs
For the shuttle runs, sets cones 10 meters apart
Every time your hand touches the ground beyond the cone, count 1 rep
Record total shuttle runs for each of the 5 rounds, with you final score being the lowest number of all the rounds
We want around 1 minute at the shuttle run station, so adjust the machine calories as needed or cap the row and bike at 3 minutes
STRATEGY
With the score being the lowest shuttle run total of the 5 rounds, we’re aiming for intelligent intensity
The goal is to stay within a 2-3 shuttle run range for each round
Come out at a strong pace from the beginning, but one that you see yourself being able to repeat in rounds 4 and 5 of the workout
Here are examples of two hypothetical scoring situations:
Athlete 1: 20-18-16-14-12
Athlete 2: 17-16-16-15-16
Athlete 1 came out fast, declined by 2 reps each round, had a range of 8 reps, and finished with a score of 12
Athlete 2 was able to stay pretty consistent, had a range of 2 reps, and finished with a score of 15
While both athletes finished with 80 total shuttle runs, athlete 2 trained at a more sustainable pace and finished with a better score
Aim for the consistency and intensity of athlete 2 over the un-sustainability of athlete 1
SUBS
Assault Bike
Equal Calorie Echo Bike or Bike Erg
30/20 Calorie Schwinn Bike
Extra Credit
Metcon (No Measure)
On the 2:30 x 4 Rounds:
40 Double Unders
15 GHD Sit-ups
Max Distance Handstand Walk in Time Remaining
STIMULUS
In this 4-round interval workout, we’ll work through the double unders and GHD sit-ups before covering as much distance on our hands as possible with whatever time remains
Rounds begin on the 0:00 – 2:30 – 5:00 – 7:30
There is no rest between rounds – when the interval is over, you’ll move directly back to the rope
Your score is total handstand walk distance covered
Choose a Double Under number or variation that you’ll complete in under 45 seconds each round
Choose a GHD Sit-up number that you can complete without having to break
Since there is a time cap built on Handstand Walks, today is a great day to get some good practice in if you don’t quite have the skill down (see below for more subs)
SUBS
Double Unders
Reduce Reps
60 Single Unders
45 Seconds of Practice
GHD Sit-ups
Reduce Reps
Weighted AbMat Sit-ups Video
Handstand Walk
Practice Until Interval Ends
Handstand Weight Shifting Video
Box Shoulder Taps Video