CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
MOBILITY
Pike Stretch: 2 Minute Hold
Banded Hamstring Pull-Downs: 1 Minute Each Side
Butterfly Stretch – 2 Minute Hold
ACTIVATION
8 Mins. for Quality
5 Inchworms
5 Air Squats (3 Second Pause at the bottom)
10 PVC Pass Throughs
200m Run
Gymnastics
Metcon (AMRAP – Reps)
On the Minute x 10:
1 Set of Strict Handstand Push-ups
STIMULUS
Starting out the day with some gymnastics stamina work
Within each minute, you’ll complete a single set of strict handstand push-ups
While the number may not end up perfect, the goal here is to maintain a consistent number across the 10 sets
Pick a number from the beginning that you think you can hold throughout
We’ll repeat this piece over the next two weeks with the intention of improving our numbers
Enter your lowest round number as your score
For Example: If your rounds went 5-5-5-5-5-5-5-5-4-4, your score for the day is 4
SUBS
STRICT HANDSTAND PUSH-UPS
Box Handstand Push-ups Video
Double Dumbbell Strict Press
Push-ups
Metcon
Body Bag (Time)
21-18-15-12-9:
Pull-ups
Sandbag Cleans (100/70)
Burpees
STIMULUS
GENERAL
We’ll work through 75 reps at each movement in this descending rep scheme triplet workout
A big theme across all movements is upper body stamina – as we’ll be pulling in the pull-up, holding the bag tight in the sandbag clean, and pressing our bodies off the ground in the burpee
We expect this workout to take around 12-20 minutes to complete
PULL-UPS
If you can complete 21+ unbroken pull-ups when fresh, complete the workout as prescribed
If you’re not quite there, choose a variation listed further down the page in “subs”
SANDBAG CLEANS
The goal of the middle station is to move a moderately heavy odd object
This should be a weight that allows you to complete 12-15 reps within a minute when fresh
Understanding that you may not have a sandbag available, see further down the page for “subs”
BURPEES
These are standard burpees
Hit the chest and thighs to the floor at the bottom
Finish with a small jump to full extension and clap overhead
STRATEGY
GENERAL
Since we’ll be working through singles on the other two movements, today is a great opportunity to try to work through large sets on the pull-ups
This doesn’t mean you have to complete these sets unbroken – rather let’s look to push outside your comfort zone
For Example: If you normally would break these into 3 sets – see if you can do it in two
On the bag and burpees, settle into a consistent rhythm and try to hold it throughout the workout
On the burpees, this may mean stepping back or stepping up to keep a rhythm
Do whatever you have to in order to keep moving forward
MOVEMENT VIDEOS
Sandbag Clean: https://youtu.be/FXFpxljtd5E
SUBS
PULL-UPS
Reduce Reps (Ex: 15-12-9-6-3)
Strict Pull-ups (12-10-8-6-4)
Banded Pull-ups
Jumping Pull-ups
Ring Rows
SANDBAG CLEANS
D-Ball Cleans
Double Dumbbell Power Cleans (50’s/25’s)
Barbell Power Cleans (115/85)
Kettlebell Swings (70/53)
Extra Credit
Metcon (No Measure)
Aerobic Threshold Intervals
On the 3:00 x 7 Rounds:
400 Meter Run
STIMULUS
GENERAL
Last week, we performed the same intervals with 6 rounds instead of 7
We’ll add 1 round this week with the goal of completing the same paces, if not a little faster
These are not all out efforts, rather strong efforts that can be sustained for the 7 rounds
We’re aiming for right around a 1:1 work to rest ration
To be in the ballpark of that ration, these 400’s shouldn’t take any longer than 1:40 to complete
Adjust the distance to meet these times so that you have around 1:20-1:30 to recover for the next round
We’ll conclude this progressions with 8 x 400 next week
SUBS
Row
500/400 Meter Row
Assault Bike or Echo Bike
28/20 Calories
Bike Erg
1000 Meter Bike Erg
Trueform or Air Runner
300 Meters