CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Perfection can be spelled with the word paralysis.” – Churchill
De-Load Week
2:00 jump rope (singles/doubles)
high knee karaoke
toy soldiers
knee hugs
figure 4’s
quad stretch
inchworm with push up into downward dog and calf stretch
lunge w/twist
side lunge
high knees
butt kickers
2 Rounds of:
3 strict pull ups
8 kip swings
5 eccentric step downs/side
1 Round of
10 calorie bike or 200m run
5 pull ups
3 burpee box jumps
Metcon
Speed Limit (AMRAP – Rounds and Reps)
AMRAP 15:
Buy-In: 115/85 Calorie Bike
Max Rounds in Time Remaining:
8 Burpee Box Jumps (24/20)
8 Chest to Bar Pull-ups/Chin over Pull-ups
STIMULUS
To start off this 15 minute workout, you’ll complete 115/85 calories on the Bike
Once you finish all the calories, you’ll spend the remainder of the workout completing rounds of burpee box jumps and chest to bar pull-ups
Make sure to stand to full extension at the top of each burpee box jump
Your score is the total number of rounds and reps completed before the time cap
Cap the bike at 9 minutes, giving you at least 6 minutes to complete the scored portion of the workout
STRATEGY
Move at a moderate pace on the buy-in bike, one that allows you to get to the scored portion of the workout under control and ready to go
With the goal being to move as much as possible during the 15 minutes, hold a pace on the opening bike that you think you could sustain for 15 minutes of work
Once you get to the rounds of 8 and 8, the main priority is the chest to bar pull-ups
8 reps is right in that range where we can push for larger sets on the gymnastics movement
Find a speed on the burpee box jumps that allows you to complete the chest to bar pull-ups in as few sets as possible
Go a little slower than you want to on your opening round of burpee box jumps, as you can always get faster
We would rather have the option to speed up instead of being forced to slow down
If you’re able to keeping moving on the burpee box jumps and minimize breaks on the chest to bar pull-ups, you maximize your potential to get work done
If you do see yourself having to break the chest to bar pull-ups at some point, consider the following sets:
1 Set: 8
2 Sets: 4-4
3 Sets: 3-3-2
STIMULUS
Bike
Run: 1 Mile Run
Row: 2000 Meter Row
Chest to Bar Pull-ups
Reduce Reps
Chin Over Bar Pull-ups
Banded Chest to Bar Pull-ups
Jumping Chest to Bar Pull-ups
Ring Rows