CrossFit Indian Trail – CrossFit

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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