CrossFit Indian Trail – CrossFit
Warm-up
General Warm-up (No Measure)
Down and Backs:
Soldier Walks
Spider Mans
Inch Worms w/ pushup
High Knees
Butt Kicks
Figure Four
Quad Pulls
3 Air Squats + Broad Jump
2 Rounds:
10 Banded Pull Aparts
5 Scap Pullups
:15 HS Hold
Metcon
2k Row (Time)
Max Effort 2k Row
Here’s the deal with the 2K row today.
We all want to PR.
But our aim for today needs to be something related, but different – to do our best.
Historically, a 2K row has turned stomach’s over, and created nervousness unlike any other workout we do. And it should. When done right, it is one of the most challenging tests we could complete. It’s that… “elegant”. The truth of the matter however is that we can’t control if we can PR today. What we can control is our mental preparation, our race strategy, and our mindset during the effort. If we fully give it everything we have, the timer will stop when the meters reach zero. When one thinks they have “done their 2K for the last time”, it is surrendering to the thought of “I’ve gave my best effort”. That is something that we need to continually define, even if it means we don’t PR today.
There is one certainty in this entire piece… nothing will get us fitter, today, than giving our best effort here and now. Regardless of what that turns out to be. Let’s get fitter.
Gymnastics
Metcon (Time)
For Time, with a 10:00 Time Cap:
30 Strict Handstand Pushups
30 Kipping Handstand Pushups
*On the 0:00, and every 2:00 thereafter:
15/12 Calorie Assault Bike
This workout starts with a 15/12 calorie bike. In the time remaining in the first 2:00 window, we’ll accumulate handstand pushups on the wall, moving towards the 60 rep completion total.
At the 2:00, we stop where we are in our progress, and return the bike. We can’t return back to the wall for more reps until we complete another 15/12 calories on the bike.
Stimulus wise, we are looking to make the move from strict to kipping, but we are also all at different points in our HSPU development. This workout can be transitioned into an AMRAP 10 of kipping handstand pushups (with the same bike break-up to bring metabolic challenge to the effort), along with any drill we see fit, from dumbbell strict presses, to pushups to the floor, to anything in between.
Extra Credit
Metcon (No Measure)
Accumulate 1:30 of an L-Sit on Parallettes
*Every break, complete :20s in a handstand hold.
Not for time or score, but for quality time in the L-Sit position. On the handstand hold, this is also relative to where we are in the movement. From a handstand hold on the wall, to free-standing, let’s challenge ourselves to where we currently are with this “penalty” between sets.