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CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Your mind is not your shoe size.” – Jim Kwik
pvc pass throughs + 5 rotations/side
floor touches
spiderman walk
inchworms
bird feeders
*stations* – up to 2 people at each station
10 alternating bird dogs
2 exercises at crossover symmetry bands (shoulders)
arch/hollow w/DB & foam roller
banded good mornings
20-30 sec handstand hold + 2-3 handstand lowers (5 second descent)
3-5 strict pull ups
8-10 kip swings + 3-5 kipping pull ups
2-3 strict handstand push ups
Gymnastics
Metcon (AMRAP – Reps)
AMRAP 7:
1 Pausing Strict Handstand Push-up
1 Strict Handstand Push-up
1 Kipping Handstand Push-up
1 Pausing Strict Pull-up
1 Strict Pull-up
1 Kipping Pull-up
2 Pausing Strict Handstand Push-ups
2 Strict Handstand Push-ups
2 Kipping Handstand Push-ups
2 Pausing Strict Pull-ups
2 Strict Pull-ups
2 Kipping Pull-ups
…
Add (1) Rep to Each Movement Until Time Cap
STIMULUS
GENERAL
We’ll alternate between three upper body pressing movements and three upper body pulling movements in this gymnatics piece
The movements get progressively easier, going from Pausing Strict to Strict to Kipping
This allows us to work on strength, positioning, and stamina
The reps climb by 1 rep on each round until we reach the 7 minute time cap
Your score for the day is total reps completed
HANDSTAND PUSH-UPS
We’ll cycle through three different variations of handstand push-ups within each round:
Pausing Strict: Pause For 1 Second with Your Head on the Ground & Don’t Use Kip For Assistance
Strict: No Pause & Don’t Use Kip For Assistance
Kipping: No Pause & You May Use Kip For Assistance
PULL-UPS
We’ll also cycle through three different variations of pull-ups within each round:
Pausing Strict: Pause For 1 Second with Your Chin Over the Bar & Don’t Use Kip For Assistance
Strict: No Pause & Don’t Use Kip For Assistance
Kipping: No Pause & You May Use Kip For Assistance
SUBS
HANDSTAND PUSH-UPS
Double Dumbells
Pausing Strict Press
Strict Press
Push Press
Don’t Climb in Reps*
PULL-UPS
Banded Pausing Strict & Strict
Don’t Climb in Reps*
To manage volume, you could stop climbing in reps and, for example, keep working sets of 2 or 3 at each movement
Metcon
Bottom Line (AMRAP – Reps)
Ascending Ladder for 7 Minutes:
3 Clean and Jerks (135/95)(95/65), 3 Toes to Bar
6 Clean and Jerks (135/95)(95/65), 6 Toes to Bar
9 Clean and Jerks (135/95)(95/65), 9 Toes to Bar
…
Add (3) Reps to Each Movement Until Time Cap
STIMULUS
GENERAL
Over the 7 minutes of work, we’ll climb by 3 reps per round
After the 9’s, you’ll progress to 12-15-18….
Your score it total reps completed at the end of the workout
Reference the below number for scoring:
Finish 3’s: 6 Reps
Finish 6’s: 18 Reps
Finish 9’s: 36 Reps
Finish 12’s: 60 Reps
Finish 15’s: 90 Reps
Finish 18’s: 126 Reps
Finish 21’s: 168 Reps
Finish 24’s: 216 Reps
CLEAN AND JERKS
Choose a weight here that you could cycle for 12+ reps unbroken when fresh
Within the workout, these will probably be completed as small sets or quick singles
TOES TO BAR
Let’s choose a variation of toes to bar that you could 15+ reps unbroken when fresh
Within the workout today, 3’s is minimum number we want to hold
You could also adjust the volume by starting at 1 or 2 reps and increasing by 1 or 2 reps per round
STRATEGY
CLEAN AND JERKS
While singles may be the most consistent option across the workout, sprinkling in some small sets may be appropriate for you
One thing you could do to start each round of clean and jerks is complete a small set before going to quick singles
For Example: On the set of 6’s, you could start with 3 touch and go, followed by 3 quick singles
This mix of sets and singles can help improve your score and keep you moving through this movement
TOES TO BAR
In order to stay consistent later in the workout, it’s important today to start to break up your toes to bar before your movement starts to slow down
Once the feet slow down and you have to grind out reps, it’s much harder to come back for the next set
Think about chipping away at each set by breaking them in half or into thirds
For Example: You could complete the set of 12 as 6-6 or 4-4-4
Be open to changing you plan of attack later in the workout if things get tough
Do whatever you have to do to keep moving, even if that means opting for quick singles at some point
SUBS
TOES TO BAR
Reduce Reps
Feet as High as Possible
Knees to Elbow / Chest / Waist