CrossFit Indian Trail – CrossFit
Warm-up
Warm-up
()
Warm-up (No Measure)
“The only person you are destined to become is the person you decide to be.” Ralph Waldo Emerson
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Child’s Pose On Box – 1:00
2. KB Lat Smash – :30/Side
3. Barbell Thoracic Opener – 1:00
Lower Body
1. Active Spiderman – 1:00
2. Couch Stretch – 1:00/Side
3. KB Calf Stretch – 1:00/Side
ACTIVATION
1:00-:30s-:15s
Row
Run
Bike
MOVEMENT VIDEOS
https://www.youtube.com/watch?v=QLQr-hF53Tk
https://www.youtube.com/watch?v=wKJ-570Ha8k
https://www.youtube.com/watch?v=jJy_V634M28
https://www.youtube.com/watch?v=Vaco79moFgk
https://www.youtube.com/watch?v=STEDuqJ-UR4
https://www.youtube.com/watch?v=zYVZCIS8hsg
Gymnastics
Metcon (6 Rounds for reps)
Handstand Push-Up Conditioning
On the 2:00 x 3 Sets:
Max Strict Handstand Push-Ups
Directly into…
On the 2:00 x 3 Sets:
Max Strict Ring Push-Ups
Stimulus
– On both movements, athletes are allowed a single attempt. It is allowed to rest at the *top* of each position (handstand and top of pushup, respectively), but not at the bottom.
– Track all six scores, with the sum total being our overall score.
Modifications
STRICT HANDSTAND PUSH-UPS
– Feet Elevated Push-Ups
– Dumbbell Strict Press
– Use Risers
STRICT RING PUSH-UPS
– Standard Push-Ups
– Dumbbell Bench Press
– Elevated Push-Ups
Metcon
Wild Card (3 Rounds for time)
On the 10:00 x 3 Rounds:
30/24 Calorie Row
200 Meter Run
30/24 Calorie Assault Bike
200 Meter Run
Stimulus
– Conditioning Category: Threshold
– The row should take less than 2:30
– The runs should take less than 1:30
– The assault bike should take less than 2:30
– Athletes should expect to have between 2-4 minutes of rest between rounds.
– Flow: In this interval style workout, athletes will work through each machine/movement as quickly as possible with rest being the reward for speed. Rounds will start on the 0:00, the 10:00, and the 20:00. Athletes should be finished up with all the movements within a round by the 8:00 mark leaving at least 2:00 to rest and reset for the next round.
– Score: Record your times for all 3 intervals with your sum total of of the 3 rounds being your overall score.
Strategy
THE BIG TAKEAWAYS
1. Let’s push the machines and recover on the runs.
2. Athletes will be rewarded for their efforts on the row and bike more than the run with these stations taking up the majority of the time within each interval.
3. On the bike, ladies can aim to hold 200+ watts while the guys can aim to hold 300+ watts.
4. On the row, ladies can aim to hold 900+ cals/hr while the guys can aim to hold 1000+ cals/hr.
5. Keep your transitions smooth and seamless.
6. Take some big deep breaths during your rest periods in order to help get your heart rate back down before the start of the next round.
Modifications
30/24 CALORIE ROW
– 30/24 Cal Erg Bike
– 24/18 Cal Assault Bike, Echo Bike, Ski Erg, or Air Run
– 400m Run
200M RUN
– 500m Bike (Any)
– 12/10 Cal Assault Bike, Echo Bike, Ski Erg, or Air Run
– 250m Row
30/24 CALORIE ASSAULT BIKE
– 30/24 Cal Echo Bike, Ski Erg, or Air Run
– 37/30 Cal Bike Erg or Row
– 500m Run