CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“If you set your bar at “amazing,” it’s awfully difficult to start.” – Seth Godin
1:00 bike then 3 rounds of :10 moderate/:10 light
5 spiderman and reach
5 russian baby makers
wrist stretch
10 wall openers
15 banded pull aparts
10 banded good mornings
10 Y’s, 10 T’s, 10 W’s w/2.5 or 5#weight
20-30 sec. handstand hold
3-5 strict pull ups
3-5 strict toes to bar
2-3 eccentric hspu’s
Metcon
Montoya (Time)
For Time:
15 Strict Handstand Push-ups
15 Strict Chest to Bar Pull-ups
15-12-9:
Row Calories
Bike Calories
15 Strict Handstand Push-ups
15 Strict Toes to Bar
15-12-9:
Row Calories
Bike Calories
15 Strict Handstand Push-ups
15 Strict Pull-ups
15-12-9:
Row Calories
Bike Calories
STIMULUS
Combining strict gymnastics and machine conditioning in this longer piece
Men and Women complete the same number of calories on both machines
To complete the workout as written, we recommend that you have 15+ stict pull-ups and strict handstand push-ups unbroken when fresh
If we’re not quite there, we can reduce the volume or choose one of the variations listed in “substitutions”
STRATEGY
Strict Movements
The strict movements are all about finding a break-up strategy that allows you to push off burnout in that muscle group
Once these movements slow down or fatigue too much, it takes a while for them to come back
Break them up before you start to grind through reps, which will allow you to come back strong for the next set
Note the totals at each movements when considering how to break these up:
Strict Handstand Push-ups: 45 Total Reps
Strict Pulling: 30 Total Reps
Strict Toes to Bar: 15 Total Reps
Here are some options on how to approach the 15 reps at each station:
1 Set: 15
2 Sets: 8-7 or 9-6
3 Sets: 5-5-5 or 6-5-4
4 Sets: 4-4-4-3
5 Sets: 3-3-3-3-3
6 Sets: 3-3-3-2-2-2
8 Sets: 2-2-2-2-2-2-2-1
15 Sets: Singles
Machines
Your speed on the machines can be determined by competence with the strict movements
If you are more confident with strict movements under fatigue, feel free to push the pace a little more on the rower and bike
If you know you’re going to need more time for the upper body to ‘recover’, slow down your speed on the machines a little bit
A good rule of thumb is to try and maintain speed across the 3 rounds on the machines or to get faster as you go
With 3 attempts at the 15-12-9 rep scheme, note your first round time and use it as a benchmark goal for the final two rounds
SUBSTITUTIONS
Strict Handstand Push-ups
Reduce Reps
Feet on Box or Bench (Reduces Weight Being Pressed)
Double Dumbbell Strict Press
Strict Chest to Bar Pull-ups / Pull-ups
Reduce Reps
Banded Strict
Ring Rows