CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“If you fight for your limitations, you get to keep them.” – Jim Kwik
3-way banded lat stretch/side
5 spiderman and reach w/hamstring stretch after each side
5 prone swimmers
kneeling front rack stretch
10 bird feeders/side
2 rounds of:
12 banded good mornings
12 banded pull aparts
10 push ups
*Barbell warm up
Weightlifting
Metcon (Weight)
On the 1:30 x 6 Sets:
Set 1: 11 Deadlifts + 11 Push Jerks
Set 2: 11 Deadlifts + 9 Push Jerks
Set 3: 11 Deadlifts + 7 Push Jerks
Set 4: 11 Deadlifts + 5 Push Jerks
Set 5: 11 Deadlifts + 3 Push Jerks
Set 6: 11 Deadlifts + 1 Push Jerk
STIMULUS
We’ll use a single barbell for both movements in today’s Beast Builder
Rounds begin every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30)
Start your first set between 40-50% of your 1RM Push Jerk
The goal here is to gradually increase loading as the overhead repetitions decrease
With rest built in, we recommend pushing for unbroken sets of Push Jerks
Record your final barbell weight
Use one barbell and change out the weight as you go
Metcon
Biltmore (AMRAP – Rounds and Reps)
AMRAP 15:
30/21 Calorie Bike
30 Box Jump Overs (24″/20″)
30 Double Dumbbell Power Cleans (50’s/35’s)
STIMULUS
GENERAL
In this triplet AMRAP workout, we’re looking for a steady effort over the 15 minutes of work
You can expect to complete somewhere in 2+ to 3+ round range
DOUBLE DUMBBELL POWER CLEANS
Let’s choose a double dumbbell power clean weight that you could cycle for 15+ reps unbroken when fresh
Within the workout, you should be able to string together at least 5 reps at a time
BOX JUMP OVERS
There is no need to stand to full extension on top of the box
STRATEGY
BIKE ERG & BOX JUMP OVERS
The first two movements of this AMRAP are ones that we won’t break up
We’ll always be moving here, so it’s all about finding a speed from the beginning that you see yourself maintaining for at least 3 rounds
Try to settle into a robotic rhythm on these stations
DOUBLE DUMBBELL POWER CLEANS
The double dumbbell power clean is the station that will get broken up
It’s likely not a matter of if, but how to partition the 30 reps
Let’s choose a break-up strategy that keeps your rest between sets to 10 seconds or less
Consider the following options:
2 Sets: 20-10 or 15-15
3 Sets: 10-10-10 or 12-10-8
4 Sets: 8-8-7-7
5 Sets: 6’s
6 Sets: 5’s
MOVEMENT VIDEOS
DOUBLE DUMBBELL POWER CLEANS
Video
SUBS
BIKE ERG
Equal Calorie Any Machine (Preserves Rep Scheme)
DOUBLE DUMBBELL POWER CLEANS
Barbell Power Cleans (135/95)
Extra Credit
Metcon (No Measure)
3 Giant Sets:
16 Kneeling Landmine Twists (8 Each Side)
16 L-Sit Flutter Kicks on Parallettes
32 GHD Sit-ups
Rest as Needed Between Sets
STIMULUS
“”Giant Sets”” are big supersets where you move right from one movement to the next while prioritizing quality over speed
We’ll rotate through 3 movements in today’s Midline piece
You can build in weight over the 3 sets of kneeling landmine twists or stay the same across
Choose challenging weights, variations, and/or rep numbers that allow you to complete the listed work with 1 break
Rest as needed between sets to preserve quality movement
MOVEMENT VIDEOS
Kneeling Landmine Twists: https://youtu.be/wnwFFw3Sz1g
L-Sit Flutter Kicks on Parallettes: https://youtu.be/96nh8BakpjI
GHD Sit-ups: https://youtu.be/EeJEx5-YO88
SUBS
Kneeling Landmine Twists
If you don’t have a landmine at your gym, stick one end of the barbell in a corner where the wall meets the floor to create a similar pivot point
L-Sit Flutter Kicks on Parallattes
30 Second L-Sit (Hanging, Parallettes, Rings)
1 Minute of Flutter Kicks https://youtu.be/1rbuQjF7RQA
GHD Sit-ups
Reduce Reps
Weighted AbMat Sit-ups https://youtu.be/dqbCN9q1Owc