CrossFit Indian Trail – CrossFit
Warm-up
General Warm-up (No Measure)
Down and Backs:
Soldier Walks
Spider Mans
Inch Worms w/ pushup
High Knees
Butt Kicks
Figure Four
Quad Pulls
3 Air Squats + Broad Jump
2 Rounds:
10 Banded Pull Aparts
5 Scap Pullups
:15 HS Hold
Weightlifting
Deadlift Stamina
Not for Time:
3-6-9-12-15: Unbroken Deadlifts (60%)
After each set, 30% of our Max Strict HSPU
Barbell loaded at 60% of our estimated 1RM Deadlift.
Inside this piece, we are looking to hang onto the barbell in an ascending repetition scheme. What starts as fairly easy turns into a stamina play, where we’re resting just enough in order to get the next set unbroken.
We are looking to complete both movements unbroken as well – deadlifts and strict HSPU.
If we are not completing strict handstand pushups today, let’s adjust to regular pushups with the next piece in mind. Next we’ll be going overhead with barbells, leaving an estimated 30% of our max pushups a great option for today.
Metcon
Trail Blazer (Time)
3 Rounds:
800 Meter Run
80 Double-Unders
21 Push Presses
Barbell Pounds – 115/85
Stimulus wise, we are looking for a moderate push press. One that we could cycle for 21+ reps unbroken when fresh if we had to.
With that said, our rep counts in this workout are intended to push us a bit. Both are set at totals each round that are within reach, but may require a second set. At the very least, it’s a chance to be aggressive with how we break this workout up, knowing we have a good distance on the run to recover.
Pacing wise on the run, we are looking to first strategize in relation to our abilities on movements inside the gym. If we for example see ourselves having a good battle with the jump rope, let’s ensure we’re pacing the run enough so that we can bring our best there. If it’s the opposite, and we are thinking large or unbroken sets, we can move towards what we feel would be a 5K race PR pace. Still reserved, but moving.
Extra Credit
Metcon (No Measure)
In a 5:00 Window:
Unilateral Dumbbell Strict Press
7-Rep Heavy (each side)
In a 5:00 Window:
Unilateral Dumbbell Push Press
7-Rep Heavy (each side)
Building to a heavy weight on each movement, with a full set being 7 reps completed on each side. Position and movement over loading here… let’s have this bolster our overhead strengths, versus potentially ingrain poor habits.