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 with 3 Strict PU, 6 Pushups, 18 Sit-Ups)
20-30 Single or Double-Unders
200m Run
Gymnastics
Strict Handstand Pushup
10 Sets for Time:
30% of Max Strict HSPU
Inside this piece, we are aiming to rest as little as possible between the sets, all the while maintaining unbroken sets.
If for example, we have 20 unbroken strict handstand pushups, our workout is 10 rounds of 6 unbroken strict handstand pushups for time.
On the other side, if we have 5 or less reps, we can actually modify up. If we are completing for example 10 sets of 2 reps, we can modify to 3. Let’s choose the appropriate option here so that we are challenging ourselves. If we are not completing strict reps today (to the floor), we have two options:
Elevated Platform Strict HSPU
Strict Presses with Dumbbells
If we move towards the elevated platform, we want to be wary of what the platform can train – that specific range of motion. If it is to build comfort and confidence in the HSPU, that’s a good thing. But to build capacity, we want to recognize, that the full range of motion trumps in almost all situations.
Metcon
Strict Nicole (AMRAP – Reps)
AMRAP 20:
400 Meter Run
Max Strict Pull-ups
Score is total strict pull-ups.
In “Strict Nicole”, we are chasing a max number across as many rounds as seen fit by the athlete. If one pushes the 400 meter runs, we can see round totals closing in on 9 or even 10 rounds. If we pace the 400’s, and chalk before each strict attempt, we may be closer to 6 rounds.
The balance is in the middle, naturally. If we push the running for true max rounds, we will get the most amount of attempts on the pull-up bar, but we may not hit our best numbers per set. A slightly more reserved pace, along with a brief composure breath, re-grouping underneath the bar is the ideal place to be.
Inside these strict reps, we are looking to stay off the ground. We can hang at the bottom of the repetitions, but as soon as we touch the ground, that terminates the set. And on these sets, we are actually not looking to go to complete failure. Knowing that we will have ~6-8 attempts on the bar, it is just as much of a paced effort as if we were to do a “Max Set on the 3:00”.
Inside the workout notes, also record how many rounds we completed to find our total, as we will see this workout again.
Extra Credit
Warm-up (No Measure)
On the 1:30 x 7:
10/7 Calorie Assault Bike
10 GHD Sit-Ups
Not for score or time, but for quality effort. Each window is 90 seconds, and *both* movements are part of the effort for the round.
Inside these intervals, let’s push our intensity on the machine.