CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Champions don’t blame the tools they’ve been given. Champion sharpen them.”
WARM UP
9:00 bike
On the 3:00 – 7 box step overs, 7 scap pullups, 7 light DB deadlifts
On the 6:00 – 7 box jumps, 7 kip swings, 7 light DB hang clean
On the 9:00 – 7 box jump overs, 7 kipping pullups, 7 light DB hang power clean
Metcon
Round and Round (AMRAP – Rounds and Reps)
AMRAP 16:
Buy in: 50/35 Calorie Bike
Time remaining:
15 Box Jump Overs (24″/20″)
12 Chest to bar pullups
9 Double DB Power Cleans (50’s/35’s)
Bike is just a buy in, your score is rounds and reps of the 15-12-9 piece.
We expect 3-4 rounds in this workout.
No need to stand to full extension on the box – rep is complete when you get to the other side. Must take off and land on the box with two feet.
MODIFICATIONS
Chest to bar:
-reduce reps
-pullups
-banded strict pullups
-15 ring rows
-12 inverted bar rows
-24 double db bent over rows
Double DB Power Cleans:
-18 single DB power cleans
-9 barbell power cleans (135/95)
Think (Time)
For Time, Partitioned as Desired:
3k Row
50 GHD Sit-ups (75 Abmat)
10 Rope Climbs (40 strict pullups)
RX – abmat and strict pullups
RX+ – GHD and rope climbs
You can break up this workout however you would like, so there’s an element of strategy here.
Each of these movements will have an impact on the others.
3k row – grip fatigue going into rope climbs, quads and midline will be fatigued going into the row
GHD – fatigued midline going into row, abs will be smoked for the rope climb
Rope – our grip will be fatigued for the row, our midline will be fatigued for the GHD
MODIFICATIONS
Row
-1.5 mile run
GHD
-50 v-ups
Rope
-60 ring rows
-40 bent over rows