CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
10m spiderman and reach
10m inchworms
10m high knee karaoke
10m lunge and twist
banded monster walks
15 banded good mornings
overhead opener
*barbell warm up
5 deadlifts
10 alternating elbow rotations
3 hang power cleans +3 power cleans
3 shoulder presses + 3 push jerks
Weightlifting
Metcon (Weight)
On the 2:00 x 5 Sets:
1 “3-Pause” Power Clean
1 Power Clean
1st Pause (2 Seconds): Just Below Knee Level
2nd Pause (2 Seconds): Jumping Position (Pockets)
3rd Pause (2 Seconds): Catch Position
Set 1: 57%
Set 2: 60%
Sets 3-5: 63%
STIMULUS
This power clean complex includes 2 reps: 1 with three pauses and 1 with no pauses
These pauses help you dial in the technique “checkpoints” of the power clean
On the first rep, we’ll pause for 2 seconds at 3 different positions
Just Below the Knee
Jumping Position (The Pockets)
The Catch (With the Bar in the Front Rack)
On the second rep, we’ll power clean the weight without pausing at any of those positions
Rounds begin on the 0:00 – 2:00 – 4:00 – 6:00 – 8:00
You’ll complete these sets between 57-63% of your 1RM Power Clean
Metcon
Snack Bar (Time)
3 Rounds:
400 Meter Run
10 Power Cleans
500/400 Meter Row
10 Push Jerks
RX – 115/85
RX+ – 155/105
STIMULUS
Moving two moderate weight barbells in this 3-round workout
We’ll choose our weight based on the Push Jerk – which will likely be the limiting factor
This should be a load that is challenging, but one that you can complete in 1-2 sets during the workout
Expect the workout to take somewhere between 14-18 minutes to complete
STRATEGY
The first thing we have to consider is the barbell
On the Power Cleans, pick an approach that you see yourself sticking to across all rounds
If you see yourself being faster with quick singles later on, let’s do that from the beginning
If you see yourself being able to maintain sets without long breaks between, that might be the better option
Since the rest between Push Jerk sets is longer than between Power Cleans, let’s try to complete the Push Jerks in as few sets as possible
Go a little bit slower on the rower if that means being able to go unbroken on the Jerks
The same goes for the run – find a speed that allows you to attack the Power Cleans
SUBSTITUTIONS
Run
If unable to Run, complete one of the following:
500/400 Meter Row
800 Meter Bike Erg
28/20 Calorie Assault or Echo Bike
Extra Credit
Metcon (No Measure)
0:00 – 5:00
Handstand Practice
5:00 – 10:00
3 Strict Chest to Bar Pull-ups
3 Deadstop Strict Handstand Push-ups
10:00 – 15:00
5 Strict Toes to Bar
10 Pausing Hip Extensions
15:00 – 20:00
3 Inchworms
3 Pausing Ring Rows
STIMULUS
20 minutes on the clock for today’s strict gymnastics practice
Within each window, move back and forth through the work AMRAP style – but for quality of movement over speed
See below for further info on each movements:
Strict Chest to Bar Pull-ups: Find a Rep Scheme or Band That Allows For Unbroken Sets and Chest Contact
Deadstop Strict Handstand Push-ups: Pause For 1-2 Seconds at Bottom of Each Rep
Strict Toes to Bar: Go As High as Possible & Control the Legs Down to Prevent Any Swinging
**Pausing Hip Extensions: **Pause for 2-3 Seconds at the Top of Each Rep
Inchworms: Video
**Pausing Ring Row: **Pause for 2-3 Seconds at the Top of Each Rep
SUBSTITUTIONS
Strict Toes to Bar
Reduce Reps
Bring Feet Lower
Deadstop Strict Handstand Push-ups
Reduce Reps
Deadstop Double Dumbbell Strict Press
Strict Chest to Bar Pull-ups
Reduce Reps
Banded Chest to Bar Pull-ups
Pausing Hip Extensions
Pausing Barbell Good Mornings