CrossFit Indian Trail – CrossFit
Warm-up
Running Warm-Up #3 (No Measure)
Coach Led
3 Rounds
30sec ON/30sec OFF
Single/Double-Unders
Then, 1 Time Through
30m High Knee Karaoke
15m Over The Hurdle
15m Knee To Chest
15m Figure Four
15m Toy Soldiers
30m Jog Forward/Backwards x2
30m High Knees/Butt Kicks x2
Then, 2 Rounds
12 PVC Rotations
5 Inchworms w/ Push-Ups x2
Metcon
Road Trip (Time)
5 Rounds:
15 Kettlebell Swings
400 Meter Run
40 Double Unders
RX – 53/35 KB
RX+ – 70/53 KB
STIMULUS
Choose a weight on the kettlebell swing that you’re able to complete 25+ reps unbroken when fresh
Within the workout, this should be a weight that you can complete with 1 break max
This workout should take somewhere between 15-20 minutes to complete
STRATEGY
Try to bite off big chunks on the double unders and kettlebell swings, as that is the only place you’d stop moving
If you are comfortable with going unbroken on each of these stations, think about bringing up the run pace a little bit
As far as overall round pacing, think of the 5-round workout as follow:
Rounds 1-2: Come out slower than you want to on the runs in order to maintain speed later
Rounds 3-4: These are the rounds we want to hold onto our round splits from the first 2 rounds or even slightly improve upon them
Round 5: Finish strong, looking to make this your best round of all 5
SUBSTITUTIONS
Runs
500 Meter Row
800 Meter Bike Erg
28/20 Calorie Assault or Echo Bike
40/28 Calorie Schwinn Bike
Double Unders
Reduce Reps
1 Minute of Practice
80 Single Unders
Gymnastics
Metcon (AMRAP – Reps)
AMRAP 6:
1 Strict Handstand Push-up
1 Strict Pull-up
2 Strict Handstand Push-up
2 Strict Pull-ups
3 Strict Handstand Push-up
3 Strict Pull-ups
…
Continue to add (1) rep to each movement until the cap is reached
STIMULUS
Working strict pressing and pulling in this ascending rep gymnastics piece
Continue to add 1 rep to each movement on each round until the 6 minutes is up
STRATEGY
The rounds that you can see on the screen (1-2-3) are simply the buy-in to the higher rep rounds
The goal is to break the higher sets into a way that allows you to continue moving as much as possible
Start breaking the movements into 2 or even 3 sets early to prevent burnout
Break up movements before your pull or press starts to slow, as it becomes a lot more difficult to come back from once your near redline
SUBSTITUTIONS
Strict Pull-ups
Banded Pull-ups
Ring Rows
Strict Handstand Push-ups
Double Dumbbell Strict Press
Handstand Push-ups with Feet on Box
3 Push-ups