CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
200m light jog
5 spiderman and reach
5 figure 4/leg
1 minute OH opener
8-10 kip swings
8-10 ring transitions on low rings
20 second support hold on rings or GHD
20-30 second handstand hold or 8-10 DB presses
5 ring dips
2-3 eccentric hspu
Gymnastics
Metcon (No Measure)
Not For Time:
1:30 Light Bike + 65% Max Ring Muscle-ups
1:30 Light Bike + 12 Strict Handstand Push-ups
1:30 Light Bike + 55% Max Ring Muscle-ups
1:30 Light Bike + 9 Strict Handstand Push-ups
1:30 Light Bike + 45% Max Ring Muscle-ups
1:30 Light Bike + 6 Strict Handstand Push-ups
STIMULUS
Pairing bike and gymnastics focus work
Adjust strict handstand push-up reps to allow for challenging, but unbroken sets
The bike serves as our “rest” station, so keep the pace conversational
This work is not for time, so focus on quality reps over speed
SUBSTITUTIONS
Ring Muscle-ups
Reduce Reps
Banded Strict Ring Muscle-ups
Strict Handstand Push-ups
Reduce Reps
Handstand Push-ups with Feet on Box
Double Dumbbell Strict Press
Metcon
Monkey Business (Time)
4 Rounds:
400 Meter Run
20 Dumbell Hang Clean & Jerks (50/35)
15 Chest to Bar Pull-ups
STIMULUS
Balanced conditioning piece today – containing one mono-structural, weightlifting, and gymnastics movement
Looking for a dumbbell weight that we’ll complete with 1 break maximum
Switch arms every 5 reps on the dumbbell hang clean and jerks
Choose a pull-up rep number or variation you can complete in 2-3 sets
STRATEGY
Run at a pace that allows you to go big on the inside movements
Try to get the hang clean and jerks done with one break maximum (20 unbroken or 10-10)
Switching arms every 5 reps is a good incentive to hold on for large sets, as one side is always resting
The size of the pull-up matters less than limiting time spent resting
Shoot for 1-3 quick sets, keeping breaks to a minimum (15, 8-7, 6-5-4)
Following the pull-ups is about 2 minutes of running where the arms can recover
MOVEMENT FOCUS
Dumbbell Hang Clean and Jerk
Grip
If your hand is large enough, using the hook grip here can be beneficial. Especially with pull-ups to follow, it can take some of the forearm burn out of the movement and allow you to use more hip power. If you’re not able to hook grip, the next best option is to try and get the knuckles under the handle so they point towards the ground.
SUBSTITUTIONS
Run
500 Meter Row
800 Meter Bike Erg
28/20 Calorie Assault Bike or Echo Bike
40/28 Calorie Schwinn Bike
Chest to Bar Pull-ups
Reduce Reps
Chin Over Bar Pull-ups
Extra Credit
Metcon (No Measure)
3 Supersets:
10 Dumbbell Incline Bench Press
35 Low Banded Rows
Rest 2 Minutes Between Sets
STIMULUS
Upper body focused body armor session
Superset means you’ll move directly from the bench to the rows and rest for 2 minutes after
Choose a dumbbell weight and band tension that allows you to complete the work with no more than one break per set
Your choice whether to build in weight/tension or stay the same across
For the Dumbbell Incline Bench:
Face the palms away from the body
Touch the chest at the bottom
Touch the inside bells together at lockout
Low Banded Rows Demo: Video
SUBSTITUTIONS
If you don’t have an incline bench, stack some plates under one side of a bench to elevate it above the other end
Using a flat bench or completing dumbbell strict presses are also options