CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Get Loose
1 minute bike – light
5 spiderman and reach
5 inchworm with push up
10 alternating bird dogs or hovering bird dogs (knees about 2 inches off floor)
8 prone swimmers
calf stretch
3 round :30 on/:30 off singles or doubles
:30 second light row then :30 moderate row
* Be sure to warm up strict hspu with handstand holds and eccentrics along with lighter DB snatches if doing extra credit metcon.
Metcon
Fuller Circle (Time)
For Time:
50/35 Calorie Assault Bike
125 Double Unders
2k Row
125 Double Unders
50/35 Calorie Assault Bike
STIMULUS
“Fuller Circle” is a repeat from Tuesday Jan 8, 2019 (although we only had rowers at the time) and a beefed up version of a previously completed workout, “Full Circle”
Reaching on the longer side today, with previous times taking 16-30 minutes
STRATEGY
BIKE & ROW
The goal on both machines is to find an uncomfortable pace to hold throughout
While we do want to get uncomfortable, this should be a threshold pace that you can sustain throughout
Hone in on a pace and try to hold that number on the monitor
DOUBLE UNDERS
This is a good day to chip away at large sets
While we can aim to go big, this doesn’t mean these sets have to be unbroken
The goal is to maintain a similar rep scheme from the first 125 to the second 125
Below are a few options on how to approach these:
1 Set: 125
2 Sets: 75-50
3 Sets: 50-50-25
4 Sets: 40-30-30-25
SUBSTITUTIONS
Assault Bike
800 Meter Run
Double Unders
Reduce Reps
250 Single Unders
3 Minute Time Cap
Extra Credit
Metcon (AMRAP – Reps)
In a 5 Minute Window:
20 Strict Handstand Push-ups
40 Dumbbell Power Snatches (50/35)
In Time Remaining: Max Strict Handstand Push-ups
STIMULUS
Working for 5 minutes in this gymnastic conditioning piece
You’ll start with a buy-in of 20 strict handstand push-ups and 40 dumbbell snatches
With remaining time after completing the last dumbbell snatch, complete as many strict handstand push-ups as possible
The buy-in reps do no count towards your score
Choose a strict handstand push-up variation/reps and a dumbbell snatch weight that allows you to complete the work in no more than 3:30 -4:00
This gives you 1:00-1:30 to accumulate your scored strict handstand push-ups
SUBSTITUTIONS
Strict Handstand Push-ups
Reduce First Set Reps
Double Dumbbell Strict Press
Strict Handstand Push-ups with Feet on Box (Reduces Body Weight Being Pressed)
Metcon (No Measure)
Body Armor
3 Rounds:
25 GHD Sit-ups
10 Dumbbell Bent Over Rows (Each Side)
STIMULUS
This Body Armor piece is for quality over time
Feel free to build in weight on the Dumbbell Bent Over Rows with each round, but choose weights you can complete the reps without breaking
Using a single dumbbell, complete 10 reps on each side before moving back to the GHD
SUBSTITUTIONS
GHD Sit-ups
Dumbbell Weighted AbMat Sit-ups
10 Strict Toes to Bar
Stimulus Notes
Warm-up (No Measure)
“Katana”
September 16 – November 11
It’s time to sharpen the blade. “Katana” is Open 2020 competition preparation.
In this unique double-Open year, we first sought out a base layer of strength (Grunt Work). We then bridged the gap between it and our conditioning through routine stamina work (Sled Dog). Now, we’ll turn to peaking our abilities for the five weeks of competition ahead.
We have two focus points in “Katana”:
Ability
Awareness
Inside competition, especially in a game of inches that is the Open, awareness of our own limits is equally as important as our ability. It isn’t necessarily the sharpest sword that wins, but instead the sharpest warrior. Challenging ourselves with repetition schemes that will build both our physical capacity and our understanding of ourselves will prime us to give our best in the Open. We must have both dialed in.
Introducing “Capacity Builders”, we’ll routinely approach larger sets of Open-like movements and repetition schemes. Fine tuning familiar movements with unfamiliar conditions, our aim here is to prepare for any challenge we may see in October.
During the Open, upon each Thursday evening announcement, the CompTrain team will be creating our full strategy overnight for the following day’s attempt. Saturday becomes our practice and preparation day, debriefing Friday and planning for re-attack on Monday.
Whatever comes in October, we’ll be ready.