CrossFit Indian Trail – CrossFit

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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