CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Alright. They’re to the front of us, to the left and right, and behind us. We’re surrounded…. They can’t escape us now.” – General Chesty Puller, United States Marine Corps
2:00 light row
10 pvc pass throughs +5 rotations
1:00 overhead opener
5 inchworms w/push up, downward dog, calf stretch
8 russian baby makers
2 rounds of :
8 lateral step downs/side
8-10 kip swings
8 DB presses/side
3 strict pull ups + 3 kipping pull ups
10m duck walk
Weightlifting
Push Press (10 Rep Max)
STIMULUS
Re-testing our 10RM Push Press from 12.3.19
Take the bar out of the rack for these reps
It may be helpful to follow the following sets when building:
4-6 Sets: 5-6 Reps
2-3 Attempts: 10RM
Completing several sets of 4-6 reps allows you to gradually build in weight without burning out for your 10RM attempts
We can aim for 2-3 attempts as 10 reps as the weight starts to get heavier
Rest as needed between sets to maintain quality
Metcon
Opening Day (Time)
21-15-9:
Wallballs (20/14)
CTB Pull-Ups
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)
STIMULUS
With 225 reps total, “Opening Day” is a higher volume and higher interference conditioning piece
You’ll work through 21 reps at all 5 movements before moving on to the round of 15…
Choose weights for the kettlebell swings and thrusters that you could complete at least 25+ reps unbroken when fresh
Choose a pull-up variation that you could complete 21+ reps unbroken when fresh
Stand to full extension at the top of each box jump repetition
STRATEGY
Rather than thinking of this workout as a 21-15-9, let’s approach it as with the full round numbers in mind
Each complete round would make this a 105-75-45 rep scheme
Having an idea of how many reps lie in each round can help us approach the workout with the end in mind, allowing for better pacing and more effective break-up strategies
There is one movement we’ll just keep moving on, the box jumps, but all the other movements will likely require some kind of break-up plan
The most difficult round today won’t be the opening round of 105, rather the middle round of 75
Approach the round of 105 in a way that helps you shine through the middle round of 75, as doing so will likely lead to your best possible scoring outcome
See below for potential break-up options for each round:
Round 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
Round 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
Round of 9
1 Set: 9
2 Sets: 5-4
3 Sets: 3-3-3
4 Sets: 3-2-2-2
SUBS
CTB Pull-ups
Let’s keep the reps the same today to preserve the simplicity of the rep scheme
Adjust variation as needed to one of the following:
Banded Pull-ups
Jumping Pull-ups
Ring Rows
Extra Credit
Metcon (No Measure)
3 Giant Sets:
50′ Dumbbell Bear Crawl (50’s/35’s)
50′ Reverse Dumbbell Bear Crawl (50’s/35’s)
Rest 1:30 Between Sets
STIMULUS
Working some pure grunt work with Dumbbell Bear Crawls in today’s Body Armor piece
You have the option to increase weight as you go or stay at the same challenging load across
The loading should be fairly heavy, something where you have to move in small chunks rather than being able to sprint through
Try to keep moving as much as possible during the 100 total feet, as there is 90 seconds of rest between sets
Demo – https://youtu.be/VrkN9dcG8Ow