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CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Tuesday
Metcon
Breakfast Club (AMRAP – Reps)
5 Rounds of AMRAP 1:30:
25 Double Unders
6 Deadlifts (225/155)
25 Double Unders
Max Strict Handstand Push-ups in Time Remaining
Rest 30 Seconds Between Rounds
STIMULUS
Finishing off each of these intervals with as many strict handstand push-ups as you can get
Your score is total strict handstand push-ups at the end of the 5 sets
Choose double under variations and weights on the deadlift that allow you to get each set unbroken without a doubt
Looking for the rope and barbell to take you no more than 1 minute, giving at least 30 seconds for strict handstand push-ups
Rounds begin on the 0:00 – 2:00 – 4:00 – 6:00 – 8:00
STRATEGY
The strategy on the rope and barbell is pretty simple – go unbroken
One thing that is important in a fast workout like this is transitions with the rope
Make sure to neatly place your rope on the ground each time to make it easier to get to after the deadlifts
With 30-45 seconds to accumulate strict handstand push-ups after the other work is over, aim for 2-3 good sets in that time window each round
SUBSTITUTIONS
Strict Handstand Push-ups
Strict Handstand Push-ups with Feet on Box (Reduces Weight Being Pressed)
Double Dumbbell Strict Press
Double Unders
Reduce Reps
40 Single Unders
Extra Credit
Metcon (No Measure)
20 Minute Recovery Effort
On the 5:00, 10:00, and 15:00:
20 GHD Sit-ups
20 Hip Extensions
STIMULUS
This piece is not for time
Ride for an easy pace on the bike for 20 minutes
Get off the bike at the 5:00, 10:00, and 15:00 for 20 GHD Sit-ups and 20 Hip Extensions before proceeding back to the bike
SUBSTITUTIONS
GHD Sit-ups
Weighted AbMat Sit-ups
Hip Extensions
Dumbbell Romanian Deadlifts