CrossFit Indian Trail – CrossFit
Warm-up (No Measure)
500 Meter Light Row, into…
21 Banded Pull-Aparts
15 AbMat Sit-Ups
7 Ring Rows
5 Spiderman + Reach (each side)
350 Meter Moderate Row.
3 Dumbbell Deadlifts (each side)
3 Dumbbell Hang High Pulls (each side)
3 Dumbbell Power Snatches (each side)
Rest :30s between.
1,000 Meter Row
30 DB Snatches, 15 Burpee Box Jump Overs
20 DB Snatches, 10 Burpee Box Jump Overs
10 DB Snatches, 5 Burpee Box Jump Overs
Dumbbell – 50/35
Box – 24″/20″
In “Waterlogged”, we start with a 1,000 meter row buy-in.
Similar to the CrossFit.com benchmark “Jackie”, we want to pace this opening row. The effort it takes to move 10 seconds faster (5 seconds on our /500m split), is very significant. 10 seconds however on the dumbbell snatches and burpee box jump overs can disappear in a single transition or an extra break.
Our focus is on the snatches and burpee box jump overs. We want to move into this portion of the workout on the attack… and not sooner. On these reps, we have a total of 60 dumbbell snatches and 30 burpee box jump overs. Stimulus wise, we are looking for a dumbbell snatch load that we are very confident we could cycle for 30+ repetitions unbroken, when fresh. We may not complete that set of 30 unbroken, but if we absolutely had to… we could hold on.
Individual strategy varies here, as a break on these 30 snatches may be in our best interest. It wouldn’t be to preserve ourselves for the next set of snatches, but rather because of the burpee box jump overs. The BBJO is a movement that can slow dramatically for athletes when we get overly tired. Slow movement, coupled with extra motion, can add multiple seconds per rep. Let’s approach the dumbbell snatches with the burpee box jump overs in mind.
Rep wise, we are half way through the snatches and burpee box jump overs when we complete the first “round” (30 and 15). It is here, where we want to pick up our pace. It’s not a sprint at the final 10/5, but rather a fast pace that starts on the 20/10. We can only make up so much ground in a final push… let’s start early.
Warm-up (No Measure)
4 Giant Sets:
6 Weighted Pull-Ups
12 Barbell Good Mornings
15-21 GHD Sit-Ups
Max Effort L-Sit
Rest 2:00 between efforts.
Aim is to build to a moderate on each – weighted pull-up and good morning. These pull-ups are intended to be strict, either using a belt, or by holding a dumbbell between the thighs/feet. If we are not yet completing weighted pull-ups, complete these as strict, banding as necessary to find the repetitions.
On the good morning, let’s stay in the area of 25-35% of our estimated 1RM Back Squat. Lighter load, but moved well.
800 Meter Sled
First 200 Meters – Sled Pull (facing away)
Second 200 Meters – Sled Drag (facing sled)
Third 200 Meters – Sled Pull (facing away)
Fourth 200 Meters – Sled Drag (facing sled)
Athlete’s choice on loading, given the various sleds and surface types amongst us. Stimulus wise, we are looking for a challenging load that we are walking with, and not running. But, a load that we are confident we could complete in 100m sections. That is, a single (and brief) break in each 200 meter section.