CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” – Scott Adams
Do Running warm up then the following…
Wrist stretch on floor
20-30 second handstand hold
10 hollow rocks
10 alternating shoulder shifts against wall in handstand + 10 alternating shoulder taps against wall in handstand
Running Warm-Up #4 (No Measure)
2min Of Single/Double-Unders
30m High Knee Karaoke
30m Side Shuffle
15m Knee To Chest
15m Figure Four
15m Toy Soldiers
30m Jog Forward/Backward x2
30m High Knees/ Butt Kicks
Then, 5 Inchworms
w/ 5-4-3-2-1 Push-Ups
Gymnastics
Metcon (Time)
For Time:
100 Double Unders
50′ Handstand Walk
75 Double Unders
50′ Handstand Walk
50 Double Unders
50′ Handstand Walk
25 Double Unders
50′ Handstand Walk
*10 Minute Time Cap*
RX – 3 Wall Walks
STIMULUS
GENERAL
Couplet of descending rep Double Unders and a fixed Handstand Walk distance
Higher skill combination creates an opportunity to practice under elevated heart rate conditions
Refer to the Subs below for DU’s, as we are looking to consistently move forward here (and not “get stuck”)
Choose a handstand walk distance that we can complete in 1:00 or less per round”
STRATEGY
With both movements taxing the shoulders, we need to be smart with how we pace this couplet
The more important of the two, in regards to pushing, is the handstand walks
Missed “kick ups” sap our energy. Kick up when ready, but avoid excessive sets here.
Double-Unders are the opposite. Consistent chunks on the double-unders can be wise. A quick break is efficient and fast, versus the longer and “more risky” setup process on the handstand walk
MOVEMENTS
Double-Unders
Relax the wrists and shoulders, knowing we need them for the handstand walking
“Break before we need to”
Aim here is to choose a total in the opening round that we can complete in 3 sets if we had to
Example breakup strategies:
100 Reps – 60/40, 40/30/30, 4×25
75 Reps – 50/25, 3×25
50 Reps – 30/20, 2×25
25 Reps – 1 Set
Handstand Walking
Take a composure pause before each kick up. Think quality every time (never rush)
Be patient with our hands. Allow the feet to rise up and over to lead us before we take that first step
Better to rest a bit before kicking up, then kicking up too soon and not making our target distance
SUBS
Double-Unders
Reduce Reps
70-50-30-10
25 Reps per round
1:00 of practice per round
Handstand Walking
Reduce distance
1:00 of practice per round
1:00 of handstand weight shifting (on wall) per round
Metcon
Triple Threat (3 Rounds for time)
On the 0: 1 Mile Run
On the 10: 130/100 Calorie Row
On the 20: 100/70 Calorie Bike
STIMULUS
GENERAL
Working through interval work with three different monostructural movements
After completing the 1 mile run, you will rest with whatever time remains until the 10 minute mark before completing the row
Follow the same format for the row into the bike
We definitely want some rest built it so we can maintain intensity for the next movement
To do so, let’s either reduce the distance/calories or set a time cap of 9 minutes for each movement
There is a 30 minute total time cap for the workout, which means you’ll have 10 minutes to complete the final station
Enter all three of your times separately and Wodify will add the total together for your final score
STRATEGY
GENERAL
We have three efforts with a small amount of rest built in
This means these are not all out efforts at each station, rather repeatable paces across the board
It can be helpful to envision the speed you would hold for a 5k run, a 5k row, and a 10k bike when considering how fast to go here
These are all paces that you could hold for around a 20 minute effort on each movement
A nice goal might be to finish all three of these movements around the same time
ROW & BIKE
The rower and the bike erg use the same monitor, which makes it easier to replicate your paces across these two machines
Below are some paces you could hold on the C2 machines and the times that would result from holding these speeds across the 130/100 calories:
700 Calories Per Hour: 11.1/8.6 Minutes (Men Wouldn’t Finish With This Pace)
800 Calories Per Hour: 9.75/7.5 Minutes
900 Calories Per Hour: 8.7/6.7 Minutes
1000 Calories Per Hour: 7.8/6 Minutes
1100 Calories Per Hour: 7.1/5.5 Minutes
1200 Calories Per Hour: 6.5/5 Minutes
1300 Calories Per Hour: 6/4.6 Minutes
SUBS
RUN
Reduce Meters
1,200 Meter Air Runner or Trueform
ROW
Reduce Calories
BIKE
Reduce Calories
100 Burpee Box Jump Overs