CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
12/9 Calorie Row, 5 Russian Baby Makers
12/9 Calorie Row, 10 Spiderman + Reach (5/side)
12/9 Calorie Row, 15 Glute Bridges
Followed by 2 Rounds:
1 Round of “Strict Cindy” (5 Strict PU, 10 Pushups, 15 Air Squats)
20-30 Single or Double-Unders
5 Good Mornings
5 Elbow Rotations
5 Strict Presses
5 Hang Muscle Cleans
5 Stiff-Legged Deadlifts
Metcon
Undercover (Time)
3 Rounds:
15 Power Cleans (115/85)
20 Pushups
Into 2 Rounds:
27/21 Cal Row
75 Double-Unders
Into 1 Round:
50/35 Assault Bike
These three parts are all for time. Moving directly from the completion of the first part into the second, and then into the third, we will have a single time to record.
These workouts can often be challenging to pace. Largely in part because they are simply different. We know AMRAP’s, we know how to pace a 3 round effort, 5 round, 7 round. But the transitioning workout challenge our pacing, which is why we are integrating this scheme in today.
We aren’t moving into the initial 3 round triplet with reservation, but instead entering it with the larger picture in mind. It’s not about going slow, but instead about taking the whole effort and finding a pace that we never have to slow down on.
Stimulus wise, we are looking for a light power clean barbell weight. One that we are confident we could cycle for 25+ repetitions unbroken, when completely fresh.
Extra Credit
Power Clean
6 Sets of 2:
3-Pause Power Clean
Each pause lasts 2 seconds:
Pause #1 – Knee Level
Pause #2 – Jumping Position
Pause #3 – Receiving Position
Set #1 – 60%
Set #2 – 65%
Sets #3+4+5+6 – Build to a heavy.
Resting as needed between sets, the aim is to stay on the lighter side today.