CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“The only thing that is different about me, is that I’m not afraid to die on a treadmill.” – Will Smith
It’s not about the treadmill.
It’s what the treadmill stands for.
Will Smith is not a competitive athlete. If he runs 2, 3, 10 miles… he’s still probably going to be highly successful in his career.
Probably.
But that’s not why he is, who he is. Not defined by what he’s doing, but instead by how he is doing it.
Full heart, full commitment, full effort. In wherever we go.
Weightlifting
Romanian Deadlifts (Build to a Heavy Set of 5)
STIMULUS
Building to a heavy set of 5, resting 2:00 between
Start in the range of ~35-40% of your 1RM Deadlift
Starts at the top (deadlift the bar to extension)
Maintain a slight bend in the knees and slowly send the hips as far back as you back without sacrificing back position
Lower the bar towards the floor with two standards:
Go only as low as our positioning allows (if back rounds, we’ve gone too far)
Bar does not touch the ground
MOVEMENT VIDEOS
Romanian Deadlift – http://youtu.be/mZgPVWVnLY4
Metcon
Go Fish (Time)
1,000 Meter Row
Directly into…
3 Rounds:
21 Deadlifts (135/95)
15 Barbell-Facing Burpees
9 Push Jerks (135/95)
STIMULUS
GENERAL
The 1,000 meter row serves as a buy-in to the 3 round triplet that follows
This means the row is only completed once – you won’t return to the machine after completing the initial 1,000 meters
Your score is the total time it takes to complete the 1k row and 3 rounds of 21-15-9
We expect this workout to take 12-20 minutes to complete
BARBELL MOVEMENTS
Let’s choose our barbell weight based off the more challenging movement – the push jerk
This should be a moderate and challenging weight, but one that allows you to complete the 9 reps ideally unbroken (1 break max)
LATERAL BARBELL BURPEES
You can jump up or step up out of the burpee, but must jump over the bar
There is no need to stand to full extension on the jump over ”
STRATEGY
ROW
While it is tempting to open up the workout with a fast 1,000 meter row, the buy-in is less important that the 3 rounds of work that follows
Aim to stay just outside of your comfort zone, finding a moderate pace that allows for a quick transition to the bar for the first set of 21 deadlifts
Any time gained with a fast row can easily be lost with a slow transition to the barbell
DEADLIFTS
Once you reach the triplet, 2-3 quick sets on the deadlifts will likely be sustainable across the three rounds and allow you to maintain a respectable pace on the burpees
12-9 or 8-7-6 are options that get you to 21 deadlift reps
LATERAL BARBELL BURPEES & PUSH JERKS
On the burpees, we are looking to move consistently for all 15 reps at a pace that allows you to hold onto the push jerk barbell for big sets, ideally unbroken
It is not about speed, rather not slowing down
Putting it into cruise control on the burpees and going unbroken on the push jerks is better than moving through the burpees quickly and having to break the push jerks into two sets
Extra Credit
Metcon (No Measure)
Gymnastics Practice
10:00 of Handstand Walk Practice
STIMULUS
10:00 dedicated to practice on our hands
Challenge ourselves respective to our own level
Suggested options for today’s practice (progessing towards most challenging):
Wall supported handstand hold
Wall Walks – Video
Handstand weight shifting – Video
Handstand shoulder taps – Video
Distance handstand walking
Directional changes / obstacles