CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Pablo Picasso, the famous Spanish artist, was walking through the market one day when a young woman spotted him and ran over. She asked with great excitement and admiration for him to draw a picture for her as she handed over a piece of paper.
Pablo smiled, and obliged. He quickly drew a small, but beautiful, piece of art on the tiny piece of paper.
Absolutely stunned by the speed of such quality drawing, she asks – “But, Mr. Picasso, how is that possible? That only took you thirty seconds to draw this masterpiece!”
Pablo smiled again, and replied “My good woman, it took me 30 years to draw that masterpiece in thirty seconds.”
As we grow, give ourselves permission to create junk. To be able to laugh off mistakes, and get better through their lessons learned. We all want to thrive and do well, 100% of the time. But our own judgement, can become our worst enemy. Judge less, and practice more. That’s the secret sauce.
MOBILITY
5 spiderman and reach/side
toy soldeirs
quad stretch
leg swings forward/backward and side to side
10 scap push ups + 5 push ups
3-5 strict pull ups + 5-8 kip swings
8-10 low ring muscle up transitions (with rings at armpit height) + 3-5 eccentric ring dips
Gymnastics
Metcon (6 Rounds for reps)
Gymnastic Capacity
[AMRAP 1:30]:
12 Bar-Facing Burpees
Max Ring Muscle-ups
Rest 1 Minute
[AMRAP 1:30]:
9 Bar-Facing Burpees
Max Ring Muscle-ups
Rest 1 Minute
[AMRAP 1:30]:
6 Bar-Facing Burpees
Max Ring Muscle-ups
Rest 2 Minutes
[AMRAP 1:30]:
12 Bar-Facing Burpees
Max Bar Muscle-ups
Rest 1 Minute
[AMRAP 1:30]:
9 Bar-Facing Burpees
Max Bar Muscle-ups
Rest 1 Minute
[AMRAP 1:30]:
6 Bar-Facing Burpees
Max Bar Muscle-ups
RX+ – As Written
RX – Max Pullups & Max TTB
STIMULUS
DESCRIPTION
Working gymnastics capacity with these two bodyweight movements
You’ll have 90 seconds to work each round
After completing the listed number of bar-facing burpees, you’ll complete max ring muscle-ups in the time remaining
Record your ring muscle-ups for each round, as your score will be total reps after the 6 sets
Note that the third rest station is 2 minutes instead of 1 minute
RING MUSCLE-UPS
No matter where you are with ring muscle-ups, this is a great opportunity to practice the movement
The time caps allow you to work on the skill each round
If you have “some” ring muscle-ups, look to complete them
If you don’t have any yet, see “subs” for more options
BAR-FACING BURPEES
We’ll set up a bar for this station to standardize the movement
Face the bar in the bottom of the burpee so you are perpendicular
You can jump up or step up off the floor
Jump over the bar with two feet for “RX”
SUBS
RING MUSCLE-UPS
Practice For Time Remaining
Jumping Ring Muscle-ups
Banded Strict Ring Muscle-up Drill
Metcon
Goodie Bag (Time)
For Time:
800 Meter Run
60/40 Calorie Bike
40 Toes to Bar
200 Meter WB Run (30/20)
40 WB Box Step-ups (30/20) (24″/20″)
60/40 Calorie Bike
800 Meter Run
STIMULUS
DESCRIPTION
This big chipper workout has a little bit of everything in it
We expect this piece to take between 18-28 minutes to complete
Cap this workout at 30 minutes
TOES TO BAR
If you have 20+ toes to bar unbroken when fresh, complete this station as written
If you’re not there yet, reduce the reps or choose a variation from “subs”
WRECK BAG RUN
Choose a weight that is challenging, but one that you can run with for all 200 meters
It should be a weight you can complete without putting the bag down
WRECK BAG BOX STEP-UPS
With the bag on your back, alternate which leg steps up to the box each rep
You’ll complete 20 reps each side or 40 total
This should be a weight that you can complete with 1-2 breaks
See further down the page for Wreck Bag “subs”
BIKE ERG & RUN
See further down the page for cardio “subs”
STRATEGY
FIRST BIKE AND RUN
The goal of the opening two stations is to set yourself up for a strong middle portion to the workout
Come out at a controlled pace that allows you to thrive through the toes to bar and wreck bag movements
A fast pace here can easily be lost with a lot of rest on stations 3-5
TOES TO BAR
The toes to bar only happen once in this workout
This potentially allows you to get a little more aggressive through these 40 reps
Consider the following sets:
2 Sets: 20-20
3 Sets: 15-15-10
4 Set: 10-10-10-10
5 Sets: 8-8-8-8-8
6 Sets: 8-8-7-7-5-5
8 Sets: 5-5-5-5-5-5-5-5
WRECK BAG MOVEMENTS
The goal of the Wreck Bag movements is to simply keep moving forward
The run will likely be more manageable than the box
Focus on one step-up at a time and look to hold onto the bag for as long as possible
Use switching legs each rep as an incentive to keep going
SECOND RUN AND BIKE
Coming off the step-ups with heavy legs, the inital speed on the bike will likely be a little slower than the first bike
After some “”recovery time””, look to settle into somewhere around the speed you held on the first 60/40 calories
With