CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
1:00 Light Bike, Row, or Ski Erg
15 Sit-Ups
9 Hand Release Pushups
15 Glute Bridges
9 Wall Squats
1 Round:
5 Good Mornings + 5 Back Squats + 5 Elbow Rotations
:30s Wrist Stretches
5 Deadlifts + 5 Hang Muscle Cleans + 5 Strict Presses
1 x :20s Handstand Hold Stretch
Gymnastics
Strict Handstand Pushup (1 attempt max reps)
Checking in for a screen shot of where we are. Last completed at the start of the month (April 2nd).
If we are not able to complete 3 strict handstand pushups, it is in our best interest to spend some time growing strength in the range of motion.
Two options for completion:
Dumbbell Strict Presses
Barbell Half Presses
Dumbbell Strict Presses – With a range of motion from shoulders to overhead, the freely moving bells are far more demanding than the barbell. Choose a loading that allows for at least 8-10 repetitions, and go as far as we can from there. We’re aiming to be in the 8-15 repetition rep range.
Barbell Half Presses – Using a barbell, the range of motion is from forehead level (just above the eyes) to lockout overhead. This trains the specific range of motion of the handstand pushup. Same aim as the dumbbell strict presses – let’s choose a weight that allows for at least 8-10 repetitions, with the aim being that we want to be in the 8-15 rep range.
Metcon
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Stimulus wise, we are looking for an unbroken barbell – throughout the duration. Let’s make this workout about our conditioning and stamina, and not about our olympic lifting strength. View this as a load that we could cycle for 21+ repetitions unbroken when fresh… if not more.
In pacing “The Chief”, we first tend to gravitate towards the pushups. Pushups are one of those movements that can disappear for us if we reach failure. Knowing where we stand in this movement is vital. These reps do not need to be unbroken, but we do want to strive towards consistency. It is not wrong to break this set up into two quick bursts. But, if we are breaking more than once per, we are losing the stimulus. Let’s choose a difficulty today that allows us to clear each set with at most, that single break.
Next are the air squats. This is the pacer of the workout. A chance to level our heart rate, and buy us a brief bit of recovery before our next transition through another round of cleans and pushups. Slow is smooth, smooth is fast here. And as we move through these, let’s respect the movement. The air squat is one that if we relax into, we’ll likely find some issues deeper into the workout. As in, our lower back. The combination of higher volume cleans and air squats can result in a gnarly back cramp if we are not disciplined with our technique. The most common pitfall in this workout will be lazy air squats. Where we dump our torso forward, placing a good amount of work on our posterior. These squats will be the grinder of the workout, but it doesn’t mean it’s alright to let our technique slide. That will do more harm than good here.
Lastly, circling back to the cleans. Again, we are looking for the unbroken barbell throughout here. And with that, we want to be mindful of our transitions. this is a workout where a second here and there between movements can creep in… and we’re looking at possibly 50+ transitions inside this workout. Disciplined movement here is important.
Extra Credit
Barbell Cycling
On the 2:00 x 5 Sets:
3 Power Cleans
1 Pausing Push Jerk + 2 Push Jerks
Set #1 – 65% of 1RM Clean and Jerk
Set #2 – 70% of 1RM Clean and Jerk
Sets #3+4+5 – Build to a heavy complex for the day.
On the pausing push jerk, the first of the three overheads: 2 second pause in the dip position, and 2 second pause in the catch (quarter squat receiving position). No pause in the second and third overhead movements.