CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“If you set your bar at “amazing,” it’s awfully difficult to start.” – Seth Godin
Comparing ourselves to others is a double-edged sword.
We always want to learn from our peers and mentors. The inspirational fuel we can draw is endless, and enormously helpful in reaching our goals.
But when we compare our current situation to someone who has already reached their success, it can often leave us feeling like we lack the required resources to get started at all. We see their optimal setup, and we convince ourselves that we need “that” to thrive.
It can be so dismantling, that it becomes our excuse to not start at all. It’s here we need to fight off the obsession of the perfect setup, and remind ourselves of the single resource that matters: simple, hard, work. If we can become obsessed with just that, the rest tends to fall into place.
The world-class set of golf clubs doesn’t teach a proper swing. Practice does.
MOBILITY
Banded Shoulder Distraction
Alternate Bird Dogs
Banded Tricep Stretch
ACTIVATION
2-3 rounds for quality
30 second Row
20 second Handstand Hold
5 Push-up to Down Dog
Gymnastics
Strict JT (Time)
21-15-9:
Strict Handstand Push-ups
Strict Ring Dips
Push-ups
15:00 cap as the priority is the Metcon
GENERAL
“Strict JT” is a cycle benchmark we will re-test
This triplet workout is an all upper body pushing focused gymnastics piece
Because it is high interference (all pressing), you’ll likely benefit from breaking each movement up into small sets from the very beginning
Choose rep numbers based off the strict handstand push-ups or struct ring dips
Your first round number should be something that you could complete unbroken when fresh
Reducing the overall volume is an option:
15-12-9
12-9-6
9-7-5
See further down the page for specific movement subs
STRICT RING DIPS
The front of the shoulder should descend below the elbow in the bottom of the dip
SUBS
OVERALL WORKOUT
Reduce Volume
STRICT HANDSTAND PUSH-UPS
Reduce Reps
Feet on Box or Bench
STRICT RING DIPS
Reduce Reps
Banded Ring Dips
PUSH-UPS
Reduce Reps
Elevate Hands to Box or Bench
Knee Push-ups
Metcon
7 Wonders (Time)
3 Rounds:
7 Deadlifts (115/85)(95/65)
7 Toes to Bar
7 Push Presses (115/85)(95/65)
700/500 Meter Row
3 Rounds:
7 Deadlifts (115/85)(95/65)
7 Toes to Bar
7 Push Presses (115/85)(95/65)
700/500 Meter Row
3 Rounds:
7 Deadlifts (115/85)(95/65)
7 Toes to Bar
7 Push Presses (115/85)(95/65)
STIMULUS
DESCRIPTION
This balanced workout includes gymnastics, weightlifting, and mono-structural pieces
You’ll complete all 63 reps before advancing to the rower
The intended time range for this piece is between 12-20 minutes
BARBELL MOVEMENTS
The barbell movements today are designed to be completed ideally unbroken
Use one weight for both lifts based off the more challenging movement – the push press
This should be a light-moderate load that you can complete for 21+ reps unbroken when fresh
The deadlift will feel relatively light compared to the push press
Note that there is no re-bend of the knees after extension in the push press
TOES TO BAR
Choose a number for toes to bar that you can complete ideally unbroken throughout the workout
If you’re on the fence about 7 unbroken reps, consider reducing the reps or chooseing a variation from “subs”
STRATEGY
NON-ROWING MOVEMENTS
With just 7 reps at each station, unbroken sets are likely the way to go
Instead of breaking these up, we can adjust the transition time based on how comfortable you are with these 3 movements
If you are confident with unbroken sets throughout, speeding up your transition between movements can help you clear each round a little faster
If you are less confident, taking your time to ensure unbroken sets will be the better option
With the 3 rounds of 7-7-7 repeating itself multiple times in the workout, let’s look to keep our fastest 3 rounds within about 10 seconds of our slowest 3 rounds
ROW
Let’s move at a respectable pace through these rows, while finding a speed that supports our strategy on the bars
For men, the difference between holding a 1:50 pace and a 1:45 pace can be a lot of energy, but only about 7 seconds at the end of the 700 meters
For women, the difference between holding a 2:05 pace and a 2:00 pace can also be a lot of energy, but only 5 seconds at the end of 500 meters
This time lost on rowing speed can easily be gained back with a fast transition