CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
300m Row + :30s Spidermans
200m Jog + :30s Walkouts
300m Row + :30s Glute Bridges
200m Run + :30s Hollow Rocks
Metcon
Boat Race (Time)
3 Rounds:
Row 500 Meters
Run 400 Meters
Rest 3:00 between rounds.
Keep a running clock, and write down your splits between intervals. Round 2 starts exactly 3:00 after you finish the run on the first round. The best of way of doing this is physically writing down your finish time on a whiteboard, and physically writing your start time next to it. Your score is your time as you finish that final run on the 3rd round. Include the rest periods after rounds 1 and 2 (6:00 total), but do not include a final 3:00 rest after round 3.
Recognizing the 3:00 rest between rounds, we can bring our intensity to each interval in “Boat Race”.
On the row, this is an aggressive pace, one that is approaching our 2K pace… but it is not a sprint. What’s more important than PR’ing our 500 meter time here is the 400 meter run that follows. Here we need our top speeds, especially in the second 200 meters to close out the round.
On these runs, imagine an 800 meter sprint. Our pacing and speed there fit very well for “Boat Race”. Rounds 1 and 2 are not a full-tilt sprint, but we can, and should, open up here especially towards the finish. Round 3 we can empty the tank.
High intensity is a crucial component to CrossFit, naturally. The majority of our workouts fall within the mid-range time domain, of 8-15 minutes. Although Boat Race will total 9-12 minutes of “work”, it’s potency is in the intensity of each individual round of 3-4 minutes at a time. Let’s bring the intensity today and give it all inside those windows.
Extra Credit
Warm-up (No Measure)
3 Rounds:
7:00 Recovery Bike
After each set, 200 Meter Sled Pull (75% Bodyweight)
On the bike, we are looking for a conversational, low-intensity pace. There is no score here. After each 7:00 effort, we are looking to pull the sled with roughly 75% of our bodyweight loaded on top.
Naturally, sleds and surface types will vary dramatically between athletes, so this 75% is only a starting point. Feel wise, we are looking for a walking pace, at a load that we are confident we can complete unbroken each time if we need to. At most, we are taking a single quick break at the 100m turnaround point.
In the sled pull, we are facing away from the sled. Athletes are free to use a harness or straps.
Stimulus Notes
Warm-up (No Measure)
Week #4 of Grunt Work.
After a weight intensive Monday, an all conditioning Tuesday. Two parts, with the focus of effort being on a benchmark of ours – “Boat Race”. A recovery based piece to finish, incorporating the sled pull.