Announcements
Happy Birthday Mike Herman!
CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“To succeed in life, you need three things: a wishbone, a backbone and a funnybone.” – Reba McEntire
As we start our day, let’s think about these three.
Wishbone – Nothing is too great, or out of reach. Faith and doubt are both self-fulling prophecies.
Backbone – The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better.
Funnybone – We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride.
2:00 light row
10 pvc pass throughs +5 rotations
wrist stretch
1:00 overhead opener
5 spiderman and reach
3 Rounds of 20-30 second handstand hold
3-5 strict pull ups
with 2.5/5# plates : 10 Y’s + 10 T’s
8-10 kip swings on bar/rings
5 low ring transitions + ring dips
Gymnastics
Metcon (No Measure)
5 Rounds:
2:30 Machine of Choice
Choice From One of the Below
——————-
Option 1:
1 Strict Ring Muscle-up
3 Kipping Ring Muscle-ups
5 Strict Ring Dips
Option 2:
40-50% Max Ring Muscle-ups
Option 3:
4 Pull-ups
3 Toes to Bar
2 Chest to Bar Pull-up
1 Bar Muscle-up
STIMULUS
Alternating between a light effort on a machine and a gymnastic skill of your choice
The goal of the machine is to create an active rest station, where you’ll move at a pace that allows you to work through a big set of gymnastics
There are 3 options for the gymnastics skill:
Option 1: 1 Strict Muscle-up + 3 Kipping Ring Muscle-ups + 5 Strict Ring Dips
Option 2: 40-50% of Max Ring Muscle-ups (Example: Max Set of 10 = 4-5 Reps)
Option 3: 4 Pull-ups + 3 Toes to Bar + 2 Chest to Bar Pull-up + 1 Bar Muscle-up
Choose an option or adjust the reps to ideally complete the gymnastics unbroken
There is no score as far as time goes, as the goal is to simply spend time working on these skills
SUBS
Strict Ring Muscle-up
Banded Strict Ring Muscle-up Drill: Video
Ring Muscle-ups
Jumping Ring Muscle-up
Reduce Percentages
Strict Ring Dips
Banded Ring Dips
Chest to Bar Pull-ups
Reduce Reps
Banded Chest to Bar Pull-ups
Pull-ups
Reduce Reps
Banded Pull-ups
Toes to Bar
Reduce Reps
Knees to Elbow / Chest / Waist
Bar Muscle-ups
Banded Bar Muscle-ups
Jumping Bar Muscle-ups
Metcon
Swole Cycle (4 Rounds for reps)
8 Rounds of 20 Seconds On / 10 Seconds Off:
Strict Pull-ups
Assault Bike Calories
Strict Handstand Push-ups
Assault Bike Calories
STIMULUS
“Swole Cycle” is a repeat workout from 8.13.2019
The strict movements are the focus of this 4-station tabata workout
You’ll complete all 8 rounds at the strict pull-ups before moving to the 8 rounds of assault bike, and so on…
Your score at the end of the 16 minutes is the total reps completed during your work stations
Choose strict pull-up and strict handstand push-up variations that allows you to complete at least 3-5 reps during each of the the 20 second windows
STRATEGY
STRICT MOVEMENTS
On the strict movements, try to move for as much of the work window as possible without hitting a wall early on
It’s helpful to envision what number you’ll be performing in the 5th or 6th interval and try to hold that across all rounds
For Example: If you see yourself getting 5 reps in the 20 second window of round 5, see if you can hold 5 reps across from the first round
With short work and rest windows, you can expect to sneak in 1-2 quick sets within the 20 seconds
BIKE
On the bike, establish a moderate-fast pace that you could see yourself holding for 5 minutes straight
Find an RPM or Wattage associated with this moderate-fast speed and make it your goal to stay there
Coming off the rest windows, getting the bike up to your goal RPM or Wattage from a dead stop can be the hardest part
Start each round with a quick 2-3 second burst to get up to your goal number quickly before settling in
You do not have to reset the monitor between sets, but do avoid pedaling during the rest windows
SUBS
Strict Pull-ups
Banded Strict Pull-ups
Strict Handstand Push-ups
Handstand Push-ups with Feet on Box
Double Dumbbell Strict Press
Assault Bike
Substitute Any Machine
Extra Credit
Metcon (No Measure)
3 x 40/27 Calorie Row
Rest 1:30 Between
3 x 30/21 Calorie Row
Rest 1:30 Between
3 x 18/15 Calorie Row
Rest 1:30 Between
STIMULUS
Increasing our calories slightly over last week’s intervals
Let’s aim to try to beat our last completion time, despite the increased workload