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 1-2 Rounds:
3 Strict Pullups
6 Pushups
18 Sit-Ups
20-30 Single or Double-Unders
200m Run
EMOM
Warm-up (No Measure)
Alternating On the Minute x 10:
Minute 1 – 15/12 Calorie Row
Minute 2 – 5-4-3-2-1 Deadlifts
Purpose here is to bring a light metabolic challenge to our heavier deadlift reps. Here, we are looking to start our set of 5 reps in the area of 70-73%. Based on feel, climbing between 3-5% per round is a great place to be.
Metcon
Jelly Belly (Time)
50 AbMat SU, 25 Cal Assault Bike, 10 Deadlifts
40 AbMat SU, 20 Cal Assault Bike, 8 Deadlifts
30 AbMat SU, 15 Cal Assault Bike, 6 Deadlifts
20 AbMat SU, 10 Cal Assault Bike, 4 Deadlifts
10 AbMat SU, 5 Calorie Assault Bike, 2 Deadlifts
Rx Barbell – 275/185
If completing on a rower today in lieu of a bike, complete as 25/20/15/10/5 calories. For simplicity so that we aren’t looking towards the white board each round, male and female calories will be the same today.
Stimulus today on the barbell calls for a heavier load, but one that we could cycle readily. A loading that we are very confident we could complete 15+ repetitions unbroken, when completely fresh. What this looks like in the workout, is every set completed with at most, a single break. And more so broken due to metabolic reasons, and less about absolute strength.
This is a slight back off day given “Murph” yesterday, so let’s get some heavier loading on the bar, and move well today.
Extra Credit
Warm-up (No Measure)
3 Sets:
30 Glute Bridges
200 Meter Double KB Carry
Rest 2:00 between.
On the Double KB Carry:
Meters 0-100 – Left KB in Front Rack, Right KB in Hang
Meters 101-200 – Right KB in Front Rack, Left KB in Hang
Not for score of time, but for quality positional refinement.
On the Glute Bridges, move through these 30 reps with speed. Placing our heels on a bench with our back on the floor, come to hip extension with a half second squeeze at the top, and immediately into the next. Again, let’s bring speed to this movement.
On the Double KB Carry, the first half of the walk has one KB in the front rack, while the second half we alternate. As we move through this walk, there will be a tendency to lean away from the front racked load. This is the body naturally trying to compensate for the loading. Fight against it, squaring ourselves off to the center, keeping the rib cage tightened down. Athlete’s choice on loading here, but let’s move first for position… and then weight.