CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“It’s not how much we give, but how much love we put into giving.” – Mother Theresa
jog forward/backward 2x
floor sweeps
figure 4’s
quad stretch
air squats
inchworm into downward dog with calf stretch
10 squat jumps
15 banded good mornings
banded side steps
banded fire hydrants
:30 seconds on/off singles/doubles
2 rounds of
100 m row
20 DU’s
5 cal bike
Metcon
Fuller Circle (Time)
For Time:
1500 Meter Row
100 Double Unders
50 Calorie Assault Bike
100 Double Unders
1500 Meter Row
STIMULUS
GENERAL
“Fuller Circle” is a benchmark workout last completed on April 18, 2018
This longer chipper workout will likely take around 15-25 minutes to complete
DOUBLE UNDERS
Choose a rep number or variation here that allows for the work to be completed in 2:30 or less
See further down the page for a list of substitutions
MACHINES
Men and Women will complete the same number of calories and meters on both machines
If unable to Assault Bike, complete one of the following:
Equal Calorie Echo Bike or Bike Erg
75/50 Calorie Schwinn Bike
800 Meter Run
STRATEGY
GENERAL
This first half of this workout mirrors itself on the back half
We can also aim to mirror out first half speed and break-up plan on the back half of the workout
ROW
With slightly longer efforts on the rower, we can look to settle into a smooth pace
Two weeks ago, we worked paces relative to our best 2k row time in an Aerobic Capacity piece
We can look to use those paces to help guide us in today’s workout
We’re likely going to hold something that is around 10 seconds slower than our best 2k pace per 500 meters
For Example:
If your best 2k row is 7:04, your pace per 500 would be 1:46
In today’s workout, you might try to hold somewhere around 1:56
Click Here to reference a pacing chart
This should feel like a pace that you can repeat or improve upon for the final 1500 meters of the day
DOUBLE UNDERS
The double unders are spaced pretty close together, only separated by the bike
Just like our pace on the rower, find a break-up strategy that you see yourself being able to repeat or improve upon for the second 100 reps
Consider the following break-up options:
1 Set: 100
2 Sets: 50-50
3 Sets: 40-30-30
4 Sets: 25-25-25-25
5 Sets: 20-20-20-20-20
BIKE
The bike is the bridge between the first half and the second half of the workout
The goal here is to move at the fastest pace that allows you to hold the same speed on the double unders and row that you did in the first half
Extra Credit
Metcon (No Measure)
5 Sets (10 Minutes Total):
:30 Seconds Ring Body Saw
:30 Seconds Rest
:30 Seconds Hip Extension Hold
:30 Seconds Rest
STIMULUS
Working the front side and back side of the body in this 10-minute midline piece
We’ll alternate between 30 seconds of work and 30 seconds of rest
With rest built in, try to work for as much of the 30 second windows as you can
Let’s focus on controlling each of these movements as much as possible
There is no score, as we’re simply aiming for completion
MOVEMENT VIDEOS
HIP EXTENSION HOLD
https://youtu.be/jR7VYYxBpGE
RING BODY SAW
https://youtu.be/ZWy_dt9eZRk
SUBS
Ring Body Saw
Body Saw (No Rings)
Front Plank
Hollow Hold https://youtu.be/EJvFiNvuuXw
Ring Plank Hold https://youtu.be/NKqBduzQSho
Hip Extension Hold
Barbell Hip Thrust Hold (30 Seconds at Top) https://youtu.be/w2d0EgO9xY4
Barbell Romanian Deadlift Hold (30 Seconds at Bottom) http://youtu.be/mZgPVWVnLY4