CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Alternating OTM:
Odd – :50s Row or Bike (athlete’s choice)
Even – Primer movement (see below)
Round #1 – 20 Banded Good Mornings
Round #2 – 16 Hollow Rocks
Round #3 – 12 Suitcase Deadlifts (6/side)
Round #4 – 8 Pausing Hip Extensions (2s at top) or Glute Bridges
Banded Hamstring Distraction – 1:00 Each Leg
Weightlifting
Romanian Deadlifts
On the 2:00 x 5 (5 Rounds):
5 Tempo Romanian Deadlifts
Handstand Walk Practice*
Tempo Romanian Deadlifts:
4s Negative, 1s Pause in bottom. Regular stand.
Sets #1+2+3 – 35% of 1RM Deadlift
Sets #4+5 – 40%
This workout flows as 5 x 2:00 windows. At the start of each window (0:00, 2, 4, 6, and 8), athletes complete the tempo deadlifts. This will take approximately 30 seconds. In the time remaining (approx 1:30), athletes have handstand walk practice time.
Here, we can cater to our current handstand walk level. If we thrive in this movement, we can move towards obstacles, turns, or even walking for speed. If we are working towards our first handstand walk, or the consistency of the movement, below are two drills to start with today to refine those mechanics.
Gymnastics
21 Guns (Time)
For Time:
21-15-9:
Strict Pull-Ups
Strict Handstand Pushups
12:00 Time Cap
This will be a repeated benchmark of ours for this cycle. In “Sled Dog”, we are going to hit the barbell hard in our stamina work. But we will be looking as well to bolster our gymnastic capacity along with.
Stimulus wise, we are looking to be able to perform at least 9 reps unbroken on each to perform this workout as “Rx”. Modifying will sustain the stimulus… not make it easier. We want to challenge ourselves here, but not at the expense of “getting stuck”.
Options to modify:
Option #1 – 15-12-9
Option #2 – 12-9-6
Modifying the pull-ups with bands, and/or the handstand pushups with elevation, is absolutely an option here. Again, let’s track towards the stimulus of least 9 unbroken if we went for it. And when we repeat this benchmark, we’ll match the exact same workout for comparison here.
Metcon
Sugar Daddy (Time)
For Time:
21 Deadlifts, 400m Run
15 Deadlifts, 400m Run
9 Deadlifts, 400m Run
Barbell Pounds – 225/155
In “Sugar Daddy”, we are looking for a barbell we are very confident we could cycle for 21+ reps unbroken. The moderate load makes this workout what it should be – metabolic. If we are able to move through this entire workout unbroken (or at most, a single break on the 15’s), we can push the run. That is what we are after today. An aggressive run pace.
With that said, pacing is of importance on the first run, naturally. Visualizing our ~1.5 mile pace is a good place to start in this workout. Aggressive, but one we can hold onto for the three rounds.
With the vast majority of athletes completing this workout either unbroken, or with a single break, transitions count big time here. Everyone is moving throughout, and although the run can differentiate athletes by quite a bit, so can the transitions. It’s ever easy to allow 5 seconds to slide away in a slower transition as we re-enter the gym from a run, and those seconds compound quick. Run straight to the bar, and just start. Tell ourselves we’ll recover on the first 50m of that next run… we just need to get through those deadlifts first.