CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

2 Rounds:

12 Light Calorie Assault Bike

12 Spidermans (6/each)

9 Moderate Calorie Assault Bike

50′ Single Arm Overhead Carry (25′ each)

6 Fast-ish Calorie Assault Bike

6 Inchworms


Metcon (5 Rounds for reps)

All with a running clock:

:30s On, :30s Off – Deadlifts

:30s On, :30s Off – Push Jerks

:45s On, :45s Off – Deadlifts

:45s On, :45s Off – Push Jerks

1:00 On, 1:00 Off – Deadlifts

1:00 On, 1:00 Off – Push Jerks

:45s On, :45s Off – Deadlifts

:45s On, :45s Off – Push Jerks

:30s On, :30s Off – Deadlifts

:30s On – Push Jerks
Weights change after each grouping, climbing from “light-moderate-heavy-moderate-light.”

Male Pounds – 135-155-185-155-135

Female Pounds – 95-105-125-105-95

Stimulus wise, we are looking for the following criteria on the three loadings:

Lightest – One we could cycle for 21+ reps unbroken, when fresh.

Middle – One we could cycle for 14+ reps unbroken, when fresh.

Heaviest – One we could cycle for 7+ reps unbroken, when fresh.

This is a running clock effort, which will last 13:30 in total.

Moving from :30s, to :45, to 1:00, and back through :45 and :30, we are changing weights after completing the time frame on both movements (deadlifts and push jerks). Athlete’s are free to have a single bar and change weights.

Metcon (Time)

For Time:

50/35 Calorie Assault Bike

… Directly into:

100-80-60-40-20 – Double-Unders

50-40-30-20-10 – AbMat Sit-Ups

… Directly into:

50/35 Calorie Assault Bike
An all-body weight conditioning finish to our day. A scaled up version of the benchmark “Annie”, we are doubling the jump rope reps and adding a bike before and after the descending ladder.

Pacing wise, we naturally need to pace that first bike, relative to our double-under capacity. If we push too hard here, and struggle on the jump rope (the only set of 100), all time that we gained can be quickly erased. Knowing that we can regulate our breathing on the abmat sit-ups, we can push our pace early on, but we just can’t cause excessive DU trips. That’s where time disappears.

On the final bike, the longer distance can be a mental challenge. Break it up into small sections. The first fifth, let it be our slowest pace. The next fifth, let’s aim to move 3% faster. Repeat each time we clear that next fifth, until we are finishing with our fastest pace.