CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Reach!
200 m run
10 wall openers
10 prone swimmers
5 scap push ups + 5 inchworms with push up
5 kip swings
5 scap pull ups + 5 strict pull ups
5 kip swings + 5 strict toes to bar
5 spiderman and reach/leg
10 alternating lunges with twist
Gymnastics
Metcon (Time)
5 Rounds For Time:
6 Toes to Bar + 5 Chest to Bar Pull-ups + 4 Bar Muscle-ups
*Every Break: 150 Meter Row
STIMULUS
The five rounds of this gymnastic complex are to be completed for time
The workout starts on gymnastic complex, with any break on the bar requiring a trip to the rower for 150 meters
You can do as as many unbroken complexes in a row as you’d like, there is no need to stop after the 4 bar muscle-ups
If you do choose to break after the 4 bar muscle-ups, or at any point, that would require a 150 meter row
There is no need to row following your final bar muscle-up in round 5
Pick a rep scheme and/or variations that you can complete 1 full complex unbroken when fresh
There is also the option to shorten the total volume to 3 or 4 rounds
STRATEGY
The most common strategy here will likely be to break after the 4th bar muscle-up of each set and take the 150 meter row penalty
If you are more comfortable on these movements, it may be best to go with 1+ or 2+ complexes straight, as that limits the total number of trips to the rower
On every row, find a recovery pace that allows you to go back to the rig for a very large set
Each 150 meter row will likely take around 40-60 seconds to complete between the actual work and transition to and from the machine
MOVEMENT FOCUS
On all three movements, focus on leading the way with the feet
This is easy to keep top of mind, because you’ll already do it on the toes to bar
Leading with the feet on the pull-ups and bar muscle-ups help you maintain rhythm, stay hollow, and “pull” less of your body weight
SUBSTITUTIONS
If You are Subbing for Chest to Bars & Bar Muscle-ups, Complete the Following Complex:
6 Toes to Bar, 5 Pull-ups, 4 Chest to Bar Pull-ups
Metcon
Swole Cycle (4 Rounds for reps)
8 Rounds of 20 Seconds On / 10 Seconds Off:
Strict Pull-ups
Assault Bike Calories
Strict Handstand Push-ups
Assault Bike Calories
STIMULUS
The strict movements are the focus of this 4-station tabata workout
You’ll complete all 8 rounds at the strict pull-ups before moving to the 8 rounds of assault bike, and so on…
Your score at the end of the 16 minutes is the total reps completed during your work stations
Enter total reps at each station and the system will add them up for you
Choose strict pull-up and strict handstand push-up variations that allow you to complete at least 5 reps during the 20 second work windows
STRATEGY
On the strict movements, try to move for the as much of the work window as possible without feeling like you’re hitting a wall
If you get to failure early on, it will be fairly difficult to come back from, even with the 10 seconds of rest
Below are some potential strategies from the strict movements:
Pick a goal number for each of the 20 seconds windows (for example 5 reps x 8 rounds = 40 total reps)
Work for 15 seconds straight, then rest for 15 seconds (gives you 5 more seconds of rest)
Try to get in 2 quick sets during the 20 second work window (10 on, 5 off, 5 on)
Work for all 20 seconds if you think that is sustainable
Find a moderate-fast pace on the bike that you could see yourself holding for 5 minutes straight
Settle into a pre-determined RPM or Wattage and make it your goal to stay there
MOVEMENT FOCUS
Lumbar Curve
Let’s carry the focus from our strength movements over to these strict gymnastics. It is tempting here to aggressively arch the lower back on the pull-ups and handstand push-ups to get the chin closer to the bar, use the hips, or get better leverage for the press. Focus on keeping the belly, butt, and quads squeezed tight to prevent any excess movement of the lower back. It may take away a couple reps in the short term, but this is how we get stronger at these two movements long term.
SUBSTITUTIONS
Strict Pull-ups
Banded Strict Pull-ups
Strict Handstand Push-ups
Handstand Push-ups with Feet on Box
Double Dumbbell Strict Press
Extra Credit
Metcon (No Measure)
3 Sets, Not For Time:
7 Inchworms
21 GHD Sit-Ups
STIMULUS
Focus here is on control over speed in this higher interference midline piece
Stay tight and keep the body as straight as possible on the inchworms Video
Rest as between movements and sets to maintain quality
MOVEMENT FOCUS
Straighten the Knees on Both
The focus for both the Inchworms and the GHD Sit-ups is to straighten the knee. For the inchworms, the knees should remain locked throughout the whole movement. While this is definitely harder, we get a lot more out of the movement by staying locked out. On the GHD Sit-ups, we want to straighten the knees aggressively to assist with the sit-up. Bend the knee on the way down, then drive the knees down to straighten the leg on the way up.
SUBSTITUTIONS
If you don’t have a GHD:
10 Strict Toes to Bar
1 Minute Hollow Hold