CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
MOBILITY
BARBELL THORACIC EXTENSION: 2 MINUTES
Child’s Pose on Box: 2 MINUTES
Wrist Stretch: 1-2 Minutes Each Side
Activation
2-3 Sets
5 Inchworms
30 Second Hollow Hold
10 Horizontal Ring Rows
30 Second Arch Hold
Gymnastics
Metcon (AMRAP – Reps)
Gymnastic Conditioning
On the Minute x 10:
1 Set of Strict Handstand Push-ups
STIMULUS
Repeating this piece from last week – as we look to slightly improve our score
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
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 https://youtu.be/vw-cibYJIJg
Double Dumbbell Strict Press
Push-ups
Metcon
Heldum (Time)
For Time:
400 Meter Run
21 Chest to Bar Pull-ups/chin over
9 Bar-Facing Burpees
400 Meter Run
18 Chest to Bar Pull-ups/chin over
9 Bar-Facing Burpees
400 Meter Run
15 Chest to Bar Pull-ups/chin over
9 Bar-Facing Burpees
400 Meter Run
12 Chest to Bar Pull-ups/chin over
9 Bar-Facing Burpees
400 Meter Run
9 Chest to Bar Pull-ups/chin over
9 Bar-Facing Burpees
RX – Chin over pull-ups
RX+ – Chest to bar
STIMULUS
DESCRIPTION
Using all bodyweight for this medium to longer time domain workout
The goal today is to push through larger sets of chest to bar pull-ups while steadily moving forward on the runs and burpees
We expect this piece to take around 15-25 minutes to complete
CHEST TO BAR PULL-UPS
The chest to bar pull-ups is the movement that changes throughout the workout
The reps will decrease by 3 each round, ranging from 21-9
If you have 21+ reps unbroken when fresh, complete the workout as written
If you’re under that number, consider reducing reps or choose a variation from the “”subs”” list
BAR-FACING BURPEES
There is no other barbell movement in the workout, so we’ll set up a bar to complete this station
You can jump up or step up out of the burpees
Jump over the bar by taking off with two feet
STRATEGY
CHEST TO BAR PULL-UPS
The workout is set up in a way that allows you to push through big sets of chest to bars
Look to get outside your comfort zone with each round
This doesn’t mean you have to go unbroken – rather aim to hold on longer that you typically would
The runs and the bar facing burpees give you about 2:30+ of rest from pulling with the upper body
This break allows you to “”reload”” for another big set with 3 less reps overall
RUN + BURPEES
The more confident you are with chest to bars, the more aggressive you can be with these stations
If going unbroken on the pull-ups is a no brainer, the difference maker for you is running and burpee speed
If you know going fast here will negatively effect the pull-ups, slow down your runs and burpees to maximize your ability on the bar
SUBS
RUN
500 Meter Row
400 Meter Ski
1000 Meter Bike Erg
25/18 Calorie Assault or Echo Bike
40/28 Calorie Schwinn Bike
300 Meter Air Runner or Trueform
CHEST TO BAR PULL-UPS
Reduce Reps
18-15-12-9-6
15-12-9-6-3
Chin Over Bar Pull-ups
Banded Chest to Bar Pull-ups
Jumping Chest to Bar Pull-ups
Ring Rows
Extra Credit
Metcon (No Measure)
Aerobic Threshold Intervals
On the 0: 30/25 Calorie Row
On the 3: 25/20 Calorie Row
On the 5: 20/15 Calorie Row
On the 7: 30/25 Calorie Row
On the 10: 25/20 Calorie Row
On the 12: 20/15 Calorie Row
On the 14: 30/25 Calorie Row
On the 17: 25/20 Calorie Row
On the 19: 20/15 Calorie Row
STIMULUS
DESCRIPTION
This row conditioning piece consists of three different gears
As the calories decrease, we want our pace to slightly increase
To get the intended stimulus, each row should take roughly the below times:
30/25 Calorie Row: 2:00 or Less (1000/800+ Calories Per Hour)
25/20 Calorie Row : 1:30 or Less (1100/900+ Calories Per Hour)
20/15 Calorie Row : 1:00 or Less (1200/1000+ Calories Per Hour)
Getting the work done within these windows gives you proper rest, which helps you maintain the desired intensities
Adjust calories as needed to complete work within the recommended time windows
SUBS
BIKE (ASSAULT, ECHO, ERG)
27/21 Calorie Bike
21/15 Calorie Bike
15/9 Calorie Bike
SCHWINN BIKE
38/27 Calorie Bike
30/21 Calorie Bike
21/15 Calorie Bike