Announcements
Happy Birthday Ana Suarez Fleming!
CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.” – Elizabeth Roth
:30 light row, :30 moderate row, :30 light row, :30 moderate row
10 pvc pass throughs + 5 rotations/side
wrist stretch
5 table tops w/5 sec hold at top
2 Rounds of:
10 hollow body rocks
10 push ups
:20 sec handstand hold
5 strict pull ups
2 handstand lowers/DB lowers
Metcon
Metcon (Time)
For Time:
50 Strict Handstand Push-ups
*5 Minute Time Cap*
RX – Double DB Seated Press (50’s/35’s)
RX+ – Strict HSPU
Score = Time plus 1 second per unfininshed reps
STIMULUS
Setting a baseline for strict handstand push-ups to start the day
The first three pieces today are all to be performed on a running clock
We have from the 0:00 – 5:00 for the strict handstand push-ups, giving us at least 2 minutes of rest before testing a max set of strict pull-ups on the 7:00
While there is a 5-minute limit, you’ll have more rest if you finish the 50 reps before the cap
If 50 reps seems like a lot to get done in 5 minutes, you can reduce the total volume, choose a variation, or simply see how many reps you can complete within the time frame
See below for potential subs
SUBS
Reduce Reps
Max Reps in 5 Minutes
Double Dumbbell Strict Press
Feet on Box (Reduces Weight Being Pressed)
Metcon (AMRAP – Reps)
Strict Pull-Ups (On the 7:00…)
1 Set:
Max Unbroken Strict Pull-ups
STIMULUS
When the clock hits 7:00, you’ll have 3 minutes to complete 1 unbroken set of strict pull-ups
Let’s only take one attempt at these, as it’s unlikely we’ll improve the second time around within such a short window
Hold yourself to a high standard of strict movement to get an accurate idea of where you’re at on this movement
Keep the lower body locked out, make sure to reach full extension at the bottom of each rep, and pass the chin over the top of the bar
If you can get at least 1 rep without banded assistance, let’s complete these with full bodyweight
If you’re unable to complete a strict pull-up without a band, choose the least amount of resistance that allows you to complete at least 1 rep
Bubbles (AMRAP – Rounds and Reps)
On the 10:00…
AMRAP 12:
8 Barbell Facing Burpees
25 Double Unders
STIMULUS
Working a simple and effective combination of bar facing burpees and double unders in today’s conditioning piece
This workout starts at the 10 minute mark on the running clock
Bar Facing Burpees:
Set up a bar with standard plates on it to elevate it off the ground
Square up to the bar in the bottom of the burpee
You can jump up or step up out of the burpee
Take off and land with two feet for the jump over the bar
Choose a double under variation or rep number that can ideally be completed unbroken each round
STRATEGY
This workout is all about finding a way to keep moving across the 12 minutes of work
The way we stay moving as much as possible is by establishing a pace on the bar facing burpees that allows for as few sets as possible on the rope
If you know double unders are going to be a tough movement, slow down the burpees
For big picture pacing help, imagine doing bar facing burpees for 7 minutes straight
That is likely the speed we’re trying to hold from the very beginning
As far as efficiency goes, setting the rope neatly on the ground after each set of double unders makes for a much smoother transition
Also, whenever you finish a movement, make it your goal to just start the next station
Just drop down into the first burpee and just pick up the handles of the rope
These immediate transitions keep you moving and help you feel like you’re always progressing in the right direction
SUBS
Double Unders
Reduce Reps
50 Single Unders
30 Seconds of Practice
Extra Credit
Metcon (No Measure)
3 Rounds:
35/24 Calorie Row
Rest 1:30 Between Rounds
3 Rounds:
25/18 Calorie Row
Rest 1:30 Between Rounds
3 Rounds:
15/12 Calorie Row
Rest 1:30 Between Rounds
STIMULUS
This Row Conditioning piece is a repeat from 11/30/19
We have 9 total intervals on the rower today, with decreasing calories every 3 sets
The goal is to keep the times for the 3 sets at the same calories within a few seconds of each other
As the calories decrease, see if you can increase the intensity