CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
moving from one end of mats to the other
Jog forward/backward
inchworm (go into downward dog after plank to stretch calves) then walk feet to hands
high knee karaoke
figure four
lunge with twist
quad stretch
high knees
butt kickers
3 jumping air squats+broad jump
100m run
Row 15/12 calories
100m run
10 goblet squats
5 single arm KB thrusters
5 lateral step downs (from very low box – heel kisses floor)
Metcon
Kelly Rowland (Time)
For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row
1 Round of Kelly:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)
STIMULUS
Starting the day with a mash-up of a CrossFit Benchmark, “Kelly”
The main work is the 3 Rounds of Running, Box Jumps, and Wallballs
There is 50/35 Calorie Row buy-in and a cash-out on either end of the Rounds of “Kelly”
Looking for this work to take somewhere in the 20-25 minute range
Rx for the box jumps is two foot jump and full extension at the top
Choose a wallball weight that you can complete in 3 sets
STRATEGY
GENERAL
Find a moderate pace throughout that you could sustain for a 20-25 minute effort
Push for bigger wallball sets within the workout today, as that is the only movement we would break up into sets
ROW
Treat the first row as more of a buy-in than as part of the workout
Look to match or increase your pace on the final row, as there is no work to follow
WALLBALLS
Shoot for 1-3 quick sets on the wallballs
1 Set: 30
2 Sets: 15-15 or 20-10
3 Sets: 12-10-8 or 10-10-10
MOVEMENT FOCUS
With the wallball being the only movement that we would break-up in this workout, we’ll bring our attention to efficiency here to maximize our ability on each set
Very often it is the shoulders that fatigue first in this movement
We can offset some of that shoulder fatigue by finding 3 points of contact in the squat and bringing the arms back down after throwing the ball
The first two points of contact are the hands, with the third being either the chin or the chest
That third point of contact takes some of the load off the shoulders and can help minimize the burn.
Extra Credit
Metcon (No Measure)
3 Supersets:
1 Minute D-Ball Hold
20 GHD Sit-ups
Rest 2 Minute Between Sets
STIMULUS
Working the midline with one static movement, the D-Ball Hold, and one dynamic movement, the GHD Sit-up
There is no prescribed weight on the D-Ball, it is athlete’s choice
Choose a load on the D-Ball and rep scheme on the GHD that is challenging, but ones that you can complete without breaking for all three rounds
STRATEGY
This midline piece is completed as a superset, meaning you’ll move directly from the D-Ball Hold to the GHD Sit-ups
With the rest build in between sets, aim to complete both of these movements without breaking
MOVEMENT FOCUS
D-Ball: Hug the ball high on the body and aim to keep a straight line from head to toe
GHD: Fire the quads by driving the knees down to assist you in sitting up
SUBSTITUTIONS
If you don’t have access to a D-Ball, complete a 1 Minute Heavy Kettlebell Front Rack hold
If you don’t have access to GHD, complete 10 Strict Toes to Bar or 20 Weighted AbMat Sit-ups