CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Awaken the Beast
200m run
8-10 ring transitions on low rings (be sure to pull all the way to sternum and transition into bottom of dip)
8-10 kip swings
20 second hold on rings
5 bird feeders/leg
5 bird dogs/leg
5 ring dips
5 inchworms with push up
5 strict toes to bar
Gymnastics
Gymnastics Conditioning
5 Rounds:
300 Meter Row + 40% Max Unbroken Ring Muscle-ups
STIMULUS
This gymnastic conditioning piece is not for time or score
Row at a recovery pace and aim for all 5 sets to be unbroken on the rings
MOVEMENT FOCUS
Timing
With both movements here involving an upper body pull, let’s make sure our timing is dialed in. The legs and hips should lead the way before the arms begin to pull. How we perform one of these movements is likely how we’ll perform the other. Lower half before upper half.
SUBSTITUTIONS
Ring Muscle-ups
Reduce Reps
Low Ring Muscle Ups
Metcon
30 Rock (AMRAP – Rounds and Reps)
AMRAP 20:
30 Kettlebell Swings (53/35)
30 Push Presses (95/65)
21/15 Calorie Assault Bike
30 Toes to Bar
STIMULUS
Bigger overhead focus today in this longer AMRAP piece
Looking to choose weights and variations that get you in the 2+ to 3+ round range
Choose weights on the kettlebell swings and push press that you can complete within 2-3 sets
Choose a toes to bar variation that you can complete in 3-5 sets within the workout
STRATEGY
This workout is all about finding a consistent break-up strategy to carry you across the 20 minutes of work
Taking short, calculated breaks can sometimes allow you to move faster than bigger sets with longer breaks
Consider the following break-up strategies:
Kettlebell Swings (2-3 Sets):
2 Sets: 15-15
3 Sets: 12-10-8 or 10-10-10
Push Press (2-4 Sets):
2 Sets: 15-15
3 Sets: 12-10-8 or 10-10-10
4 Sets: 8-8-7-7
Toes to Bar (3-5 Sets):
3 Sets: 12-10-8 or 10-10-10
4 Sets: 8-8-7-7
5 Sets: 8-7-6-5-4
SUBSTITUTIONS
Assault Bike
30/21 Calorie Row