CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Culture eats strategy for breakfast.” – Peter Drucker
*Warm up shoulders with some crossover symmetry exercises before class
1:00 bike
10 pvc pass throughs +5 rotations
5 spiderman and reach
wrist stretch
10 bird feeders/side
10 alternating bird dogs
10 push ups
calf stretch
15 banded good mornings
20-30 second handstand hold
:30 seconds singles + 20 DU’s
2-3 handstand lowers
5 cal row
Gymnastics
Metcon (2 Rounds for reps)
Ascending Ladder for 5 Minutes:
2 Strict Handstand Push-ups
2 Calorie Row
4 Strict Handstand Push-ups
4 Calorie Row
…
Continue to Add (2) Rep to Each Movement
Rest 2 Minutes
Ascending Ladder for 5 Minutes:
2 Kipping Deficit Handstand Push-ups (4″/3″)
2 Calorie Row
4 Kipping Deficit Handstand Push-ups (4″/3″)
4 Calorie Row
Men use 45’s, Women use 25’s
…
Continue to Add (2) Rep to Each Movement
STIMULUS
In this two part gymnastics skill piece, we’ll climb by 2 reps each round until the 5-minute cap is reached
For part one, choose a variation that allows you to complete 10+ strict handstand push-ups when fresh
For part two, choose a deficit that allows you to complete 10+ kipping handstand push-ups when fresh
Put your hands on stacked plates to create these deficits
To modify handstand push-up volume, simply climb by 1 rep instead of 2 each round
Record total reps completed for each part
Your score is the sum total of part 1 + part 2
SUBS
STRICT HANDSTAND PUSH-UPS
Reduce Volume
Box Handstand Push-ups https://youtu.be/vw-cibYJIJg
KIPPING DEFICIT HANDSTAND PUSH-UPS
Reduce Volume
Reduce Deficit
No Deficit
Box Handstand Push-ups
Metcon
Six Flags (Weight)
Every 3:00 x 6 Rounds:
15/12 Calorie Bike
30 Double Unders
3 Power Snatches
Build in Power Snatch Weight
STIMULUS
GENERAL
Rounds begin every 3 minutes in this 6-round interval piece (0:00 – 3:00 – 6:00 – 9:00 – 12:00 – 15:00)
You’ll complete the three movements listed and rest until the start of the next 3-minute window
Each round, you’ll build in power snatch weight
Your score for the day is the heaviest set of 3 power snatches
To ensure we have some rest built in, let’s cap these rounds at 2:30
POWER SNATCHES
The 3 power snatches can be completed touch and go or as single repetitions
A good starting place for the first round could be around 55-60% of your 1RM snatch
Use one barbell and switch out weights during rest periods
DOUBLE UNDERS
The double under number is designed to be very small
Choose a number or variation that allows you to complete the movement unbroken or under 30 seconds
BIKE
The bike calorie number should be something you can complete in right around a minute
Equal Calorie Row or Schwinn Bike
200 Meter Run
STRATEGY
GENERAL
While there is no score as far as our time goes for each round, we want to move with a purpose in order to complete these rounds in under 2:30
BIKE
Let’s bike at a moderately fast pace to start each round
We’re coming off some rest and are rewarded for higher power outputs when biking for calories
We mentioned in the stimulus section that we should aim to complete the bike erg in around 1 minute each round
Here are the calories/hour that you’ll have to hold to complete the alloted calories in 1 minute:
21 Calories: 1260+ Calories/Hour
15 Calories: 900+ Calories/Hour
DOUBLE UNDERS
Let’s practice picking the rope up quickly following the bike calories
With a small number or reps, aim to complete the double unders unbroken if possible
POWER SNATCHES
At the lighter weights in the earlier rounds, you may be able to complete touch and go repetitions, but likely shift to singles as the load increases.
Extra Credit
Metcon (No Measure)
Running Conditioning:
On the 0: 600 Meter Run
On the 4: 400 Meter Run
On the 7: 200 Meter Run
On the 10: 600 Meter Run
On the 14: 400 Meter Run
On the 17: 200 Meter Run
On the 20: 600 Meter Run
On the 24: 400 Meter Run
On the 27: 200 Meter Run
STIMULUS
We’ll work off a running clock for this run conditioning piece
Let’s try to hold the same splits across each distance and each round
For Example: If the 200 meter run takes 1 minute, the 400 should take 2 minutes, and the 600 meter run should take 3 minutes
Record your slowest 600 meter, 400 meter, and 200 meter runs
Your final score will be the sum total of those three times
SUBS
RUN
750-500-250 Meter Row
1200-800-400 Meter Bike