CrossFit Indian Trail – CrossFit
Warm-up
General Warm-Up #3 (No Measure)
Coach Led
500m Row
10 Wall Openers
10 Spider Walks
(Hold for 30sec on last rep)
10 Air Squats
10 Spider Walks
(Hold for 30sec on last rep)
10 Air Squats
8 Shoulder To Wall Rotations (Each Side)
10 Single Leg Raises (Each Leg)
10 Wall Openers
Gymnastics
Metcon (No Measure)
Not for Time:
1:00 Light Bike + 60% Max Ring Muscle-Ups
1:00 Light Bike + 12 Strict Ring Dips
1:00 Light Bike + 50% Max Ring Muscle-Ups
1:00 Light Bike + 9 Strict Ring Dips
1:00 Light Bike + 40% Max Ring Muscle-Ups
1:00 Light Bike + 6 Strict Ring Dips
Recovery, light pace on the bike. The intention here is that the bike simulates a metabolic environment, resulting in the following work on the rings to be more realistic.
If we are not completing ring muscle-ups today, which will be the vast majority of us, let’s use today to build some strict strength – Strict pullups or negatives. With the bike providing a small bit of breathing to our training here, it results in more realistic training.
The 12-9-6 is intended to be fixed, where we are encouraging the use of bands to meet the work requirements. We can absolutely modify the numbers, but we want the repetitions today to spur the adaptation. Although 6-4-2 is entirely an option, the stimulus we are after today is the higher volume efforts – even if it means we are using bands or assistance to get there. Let’s choose a challenging difficulty, but one that allows us to complete that first set in two sets or less (on both the strict pull-ups and strict ring dips).
Metcon
Nowhere Fast (Time)
For Time, with a 9:00 Time Cap:
50 Power Cleans
*On the Minute – 5 Toes to Bar
RX+ Barbell – 155/105 lb
RX Barbell – 135/95 lb
The workout starts with 5 Toes to Bar. In the time remaining inside the minute, athletes work towards the 50 power clean total. At the turn of the minute, we return for 5 more Toes to Bar, cycling through this process until we either reach the 50 rep total, or the 9:00 time cap.
Stimulus wise, we are looking for a load that we are very confident we could “touch and go” for at least 10 reps when fresh. Inside the workout, we may turn to fast singles from the onset, but it’s a load that we can get back to our shoulders every time as soon as we get our hands on the bar. In an ideal situation, we are choosing a load that we are cycling for sets, further challenging ourselves with this combination. Lighter is better here, creating a far more potent workout.
Strategy wise, workouts like this can bait us in. It’s easy to fall victim to living inside that specific minute, feeling a sense of urgency to get as many reps as we can in before the next set of TTB. As in, too many reps. And we fall off hard.
It would not be uncommon to see a rep breakup scheme that looks like this by the minute:
12-9-6-6-5-5-5-2 (8 minutes of work)
8-7-7-7-7-7-7 (7 minutes of work)
If the athlete above slowed things down a bit in the opening rounds by opening with a single round of 8, and directly moving to 7’s, it beats the former layout by a round of TTB.
Let’s think through a sustainable pace for the duration, versus trying to maximize our reps in the early minutes. With the target being 50, and not 30, it’s more a longevity piece than a sprint piece.
Extra Credit
Metcon (No Measure)
21-18-15-12:
Calorie Row
GHD Sit-Ups