CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“There is but one degree of commitment; total.” – Arnie Sherr
When we are “interested” in something, we’ll do what’s convenient. But when we are “committed” to something… we’ll do whatever it takes.
When we are only interested in a goal, one that doesn’t deeply drive us, we’ll feel the first obstacle that comes our way… and stop. We can find compromises, and comfort-based decisions, given how the uncomfortableness of the inevitable struggle is stronger than our will to win.
Yet, what the quote urges us to do, is to fully commit. Before we embark on the journey, to fully sit and realize the work that is to come. The challenges we’ll face. And to visualize, overcoming all of them. To build this will to be so strong, that no amount of obstacles could ever stop it.
Struggle is guaranteed. The difference will be our level of commitment amidst. No matter where we go in life, let’s go with our full heart.
MOBILITY
PIgeon Pose + Wirst Stretch
BARBELL THORACIC EXTENSION
Child’s Pose on Box
ACTIVATION
2 Sets
1 Minute Row
10 Lateral Box Step-ups (Each Side)
15 AbMat Sit-ups
20 Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Gymnastics
Metcon (Time)
21-18-15-12-9:
Kettlebell Swings (53/35)
Kipping Handstand Push-ups (Box HSPU)
After Each Round: 50′ Handstand Walk (Bear Crawl)
STIMULUS
DESCRIPTION
This conditioning piece will challenge your handstand walking skill under upper body fatigue
After completing each round of swings and handstand push-ups, you’ll complete a 50′ handstand walk
You will handstand walk after your last handstand push-up, not after the kettlebell swings as well
There are a total of 5 handstand walks
Your score is the total time it takes to finish the 5 rounds
KETTLEBELL SWINGS
Use a weight here that you can complete for 30+ reps unbroken when fresh
These reps finish all the way overhead
HANDSTAND PUSH-UPS
If you have over 30 kipping handstand push-ups unbroken when fresh, let’s complete this workout as written
If you’re not quite there, consider reducing the reps or choose a variation from “subs”
There are 75 total reps in the workout
Common volume modifications are:
18-15-12-9-6 [60 Reps]
15-12-9-6-3 [45 Reps]
10-8-6-4-2 [30 Reps]
HANDSTAND WALK
Choose a distance that takes 1 minute or less to complete
Reduce your distance or choose another variation from “subs”
SUBS
HANDSTAND PUSH-UPS
Reduce Reps
Box Handstand Push-ups https://youtu.be/vw-cibYJIJg
HANDSTAND WALK
1 Minute of Practice
30 Seconds Handstand Weight Shifting http://youtu.be/OAfvOJUovdg
30 Seconds Box Shoulder Taps http://youtu.be/F2IH6omfYec
Metcon
Hot Route (Time)
For Time:
Buy-In: 1 Mile Run
Directly Into 3 Rounds:
50′ Single Dumbbell Overhead Walking Lunge (Left)
50′ Single Dumbbell Overhead Walking Lunge (Right)
30 Alternating Pistols
10 Devil’s Press (50’s/35’s)
STIMULUS
DESCRIPTION
Todays workout begins with a buy-in 1 mile run, the simplest movement of the 4
Once you finish the run, you’ll immediately transition to the 3 round triplet
Your score is the total time it takes you to complete the 1 mile run + 3 rounds of work
Choose weights and variations that allow you to complete this workout in less than 25 minutes
RUN
The buy-in run will only happen once at the beginning of the workout
You will not return to the run after you complete the full mile
Choose a distance that takes you less than 9 minutes to complete
SINGLE DUMBBELL OVERHEAD WALKING LUNGE
You’ll lock out 1 dumbbell overhead for this walking lunge
Complete 50 feet on one arm before switching to the other
This should be a challenging weight that allows you to complete these 50 foot segments with 1 break
Make sure the back knee kisses the floor and the lower body reaches full extension between steps
DEVIL’S PRESS
The devil’s press is a combination of a dumbbell burpee and a double dumbbell snatch
The chest should make contact with the floor between the dumbbells on each rep
You’ll swing the bells overhead without pausing at the shoulders
This is meant to be a very challenging weight for this movement
Choose a load that allows you to clear this station in 1:30-2:00 minutes (1 Rep Every 12-17 Seconds)
STRATEGY
RUN
With challenging work ahead of you after the buy-in run, let’s move with intelligent intensity here
Imagine you’re going out for a 2-3 mile run instead of a 1 mile run
This smart pace will set you up nicely to keeping moving on the heavy and high skill movements that take place inside the gym
LUNGES & PISTOLS
Let’s balance out these two movements that challenge our balance and lower body pressing
The movement order incentivizes you to work through larger distances on the lunges
With the pistols, you can adjust your cycle time to keep moving forward steadily
Extra Credit
Metcon (No Measure)
Row Conditioning
4 Rounds:
30/21 Calorie Row
Rest 1 Minute
15/12 Calorie Row
Rest 30 Seconds
STIMULUS
DESCRIPTION
We’re working roughly twice as long as we’re resting in these rowing intervals
With rest built in, look to move at a strong pace that you see yourself being able to maintain for the whole workout
Your score is the total time, including rest, it takes to complete the 4 rounds
Set up a running clock (not on the rowers monitor) to track this time
SUBS
ROW
Equal Calorie Bike Erg
25/18 + 12/9 Calorie Assault, Echo Bike, or Ski Erg
400 Meter + 200 Meter Run
300 + 150 Meter Air Runner or Trueform