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CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Gymnastics
Strict JT (Time)
21-15-9:
Strict Handstand Push-ups
Strict Ring Dips
Push-ups
STIMULUS
GENERAL
“Strict JT” is a cycle benchmark we will re-test
This triplet workout is an all upper body pushing focused gymnastics piece
Because it is high interference (all pressing), you’ll likely benefit from breaking each movement up into small sets from the very beginning
Choose rep numbers based off the strict handstand push-ups or struct ring dips
Your first round number should be something that you could complete unbroken when fresh
Reducing the overall volume is an option:
15-12-9
12-9-6
9-7-5
See further down the page for specific movement subs
STRICT RING DIPS
The front of the shoulder should descend below the elbow in the bottom of the dip
SUBS
OVERALL WORKOUT
Reduce Volume
STRICT HANDSTAND PUSH-UPS
Reduce Reps
Feet on Box or Bench https://youtu.be/vw-cibYJIJg
STRICT RING DIPS
Reduce Reps
Banded Ring Dips
PUSH-UPS
Reduce Reps
Elevate Hands to Box or Bench
Knee Push-ups
Metcon
Woodworker (Time)
For Time:
100 Double Unders
75/50 Calorie Row
50 Burpee Box Jumps (24″/20″)
75/50 Calorie Row
100 Double Unders
STIMULUS
GENERAL
Working on the medium-long side for this cardio focused chipper workout
We expect this workout to last between 15-20 minutes
DOUBLE UNDERS
Choose a rep number or variation that allows you to clear this movement in 2 minutes or less
BURPEE BOX JUMPS
Stand to full extension on top of the box
You can jump or step out of the burpee, but should jump up to the box
Face the box in the burpee
STRATEGY
GENERAL
The strategy here is fairly simple
The front half of the workout mirrors the back
The goal is to hold a pace on the first set of double unders and row, along with the burpee box jumps, that allows you to move just as fast, if not faster, on the last set of row and double unders
ROW & BURPEE BOX JUMPS
Smooth is fast on the row and burpee box jumps
Rather than thinking of the first round of rowing as 75/50 calories, imagine being on there for the full 150/100
Having the full workload in mind can help you pace this movement out effectively
Move at a steady, robotic pace through the burpee box jumps that allows you to re-create your pace on the rower for the second round
DOUBLE UNDERS
Here are a several options on how to breakup the Double Unders:
1 Set: 100
2 Sets: 50-50
3 Sets: 40-30-30
4 Sets: 25-25-25-25
5 Sets: 20-20-20-20-20
SUBS
DOUBLE UNDERS
Reduce Reps
2 Minutes of Practice for 100 Reps
150 Single Unders (1.5x)
Extra Credit
Metcon (No Measure)
Choice of Bike:
3 Rounds:
1:00 Recovery Pace, :45s Moderate
:45s Recovery pace, :30s Hard
:30s Recovery Pace, :15s Sprint
Rest 1:15
GENERAL
3 Rounds of 3:45 “”work””, with 1:15 of rest between
Athletes choice: Erg Bike, Assault, Echo, Schwinn
Focus here is to train (4) specific gears
Having the ability to control our pace is a skill
Less about how “”fast”” your speeds are… instead consistency”
“# SUBS
BIKE
Can be completed on any machine”