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CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“For most of us, the problem is not a lack of goals. But rather too many of them.” – Roy F. Baumeister
250 row
10 pvc pass throughs
5 spiderman and reach/side
5 tabletops w/5 second hold at top
5 inchworms w/push up
10 overhead circles (with 2.5/5 pound weights)
1:00 accumulation of handstand hold stretch
:30 quad stretch
5 scap pull ups + 5 strict pull ups + 5-10 kip swings
Gymnastics
Metcon (No Measure)
0:00-5:00
3 Deficit Strict Handstand Push-ups
:15 Second Hanging L-Sit
5:00-10:00
3 Deadstop Handstand Push-ups
6 Strict Toes to Bar
10:00-15:00
3 Tempo Strict Pull-ups (3 Seconds Up, 3 Seconds Down)
:15 Seconds Freestanding Handstand or Handstand Floater Practice
STIMULUS
Similar to last week, we’ll work through these 5-minute couplets AMRAP style, but for quality over speed
For Example: When you finish the 15 Second Hanging L-Sit, you’ll move back to the 3 Deficit Strict Handstand Push-ups
None of these movements have to be completed unbroken
Break them up in a way that preserves quality of movement
SUBSTITUTIONS
Deficit Strict Handstand Push-ups
Reduce Deficit
Reduce Reps
Double Dumbbell Strict Press
Hanging L-Sit
Reduce Time
Feet as High as Possible While Hanging
Deadstop Handstand Push-ups
Reduce Reps
Deadstop Double Dumbbell Strict Press (Pause 1 Second on Shoulders)
Strict Toes to Bar
Reduce Reps
Feet as High as Possible (Without Swinging)
Tempo Strict Pull-ups
Reduce Reps
Banded Tempo Strict Pull-ups
Freestanding Handstand or Handstand Floater Practice
Reduce Time
Handstand Hold on Wall
Metcon
Lead Foot (3 Rounds for reps)
“Lead Foot” Part 1
AMRAP 4:
27 Calorie Row, 27 Burpees to Target, 27 CTB Pull-Ups
Rest 4:00
“Lead Foot” Part 2
AMRAP 4:
21 Calorie Row, 21 Burpees to Target, 21 Toes to Bar
Rest 4:00
“Lead Foot” Part 3
AMRAP 4:
15 Calorie Row, 15 Burpees to Target, 15 Pull-Ups
STIMULUS
GENERAL
“Lead Foot” is a repeat benchmark workout last completed on 5.7.19
These 4 minute windows are designed to be fast and furious
With 4 minutes of rest built in, we want to push the work windows hard
A good scoring goal to shoot for on each round is:
1st AMRAP: ~1 Round
2nd AMRAP: ~1+ Round
3rd AMRAP: ~1.5 Rounds
GYMNASTIC MOVEMENTS
The only thing causing us to stop during these windows are the gymnastic movements
Choose rep schemes and/or variations that you are capable of completing the work in 1-2 sets when fresh
BURPEES
These are standard burpees requiring chest to deck and full extension at the top of each rep
STRATEGY
ROW & BURPEES
Move at a strong pace, but one that allows to keep moving once you get the gymnastics
The goal on these two movements is to move at the fastest pace possible that still allows you to smash the third movement
GYMNASTIC MOVEMENTS
While we have a short time to work, that doesn’t mean we have to try to complete these unbroken
If you’re confident in doing so, it does get you back on the rower faster
However, quick sets with quick breaks can be just as effective
These quick sets are better than trying to go big and hitting a wall, which causes you to stop moving
The best option is the one that keeps you moving as much as possible
Here are a few thoughts on how to approach each set:
Set of 27
1 Set: 27
2 Sets: 15-12
3 Sets: 9-9-9
4 Sets: 8-7-6-6
5 Sets: 7-5-5-5-5
Set of 21
1 Set: 21
2 Sets: 12-9
3 Sets: 7-7-7
4 Sets: 6-5-5-5
5 Sets: 5-4-4-4-4
Set of 15
1 Set: 15
2 Sets: 8-7
3 Sets: 5-5-5
4 Sets: 4-4-4-3
5 Sets: 3-3-3-3-3
SUBSTITUTIONS
Chest to Bar Pull-ups
Reduce Reps
Chin Over Bar Pull-ups
Jumping Chest to Bar Pull-ups
Banded Chest to Bar Pull-ups
Ring Rows
Toes to Bar
Reduce Reps
Feet as High as Possible (While Maintaining Rhythm)
Knees to Elbows, Chest, Waist
Pull-ups
Reduce Reps
Jumping Pull-ups
Banded Pull-ups
Ring Rows