CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
200m jog
5 spiderman and reach into hamstring stretch
Overhead opener for 1:00 minute (empty bar on rig)
5 inchworms with push up
5 birdfeeders/leg with light KB (orange or lighter)
8-10 kip swings
banded monster walks forward/backward and side to side
5 strict pull ups
5 kips with hips to bar
Weightlifting
Tempo Clean Deadlift (7 Sets of 1 )
Tempo: 7 Seconds Up, 7 Seconds Down
Set 1: 40%
Set 2: 45%
Set 3: 50%
Set 4: 55%
Sets 5-7: 60%
STIMULUS
Positioning is the focus of our opening piece for today
At lighter percentages of your 1RM Clean, take 7 seconds to reach the top and 7 seconds to lower the bar back down to the floor
The challenge here isn’t the weights themselves, rather maintaining control of the weights during the slow tempos
During each 14 second lift, let’s keep the hook grip on to simulate how we would typically clean
Rest as needed between sets to maintain quality
MOVEMENT FOCUS
Slowing things down really allows you to feel out a couple key points:
**Lats On: **Close the gap between the bar and the body, actively pressing back on the weight during the ascent and descent
Hips and Shoulders Together: Keep the torso angle the same until the legs straight or the bar is above the knee
Metcon
Ninja Turtle (Time)
5 Rounds, Every 4 Minutes:
3 Bar Muscle-ups
6 Toes to Bar
9 Deadlifts (225/155)
15/12 Calorie Assault Bike
STIMULUS
Going fast and furious in these quick, well-balanced intervals
We have a little gymnastics, a little weightlifitng, and a little work on the bike
The small numbers on the three bar movements are designed that you are able to complete them ideally without breaking
Choose variations on the gymnastics and a weight on the barbell that you can complete unbroken each time
Looking for each round to take around 2:00-2:30 to complete, giving you 1:30-2:00 of rest
Record scores for each round, with the final score being the slowest of the 5 intervals
STRATEGY
We approach the most challenging skill movement of the workout, the bar muscle-up, coming off rest each round and in a very small number
Shoot for an unbroken set of bar muscle-ups to start each interval
While you could hold onto the bar after the last muscle-up and go into the first toes to bar, it’s likely best to drop and reset to maintain a rhythm and ensure the 6 reps stay unbroken
Fight for an unbroken set of 9 reps on the barbell, knowing that this is the last movement before we can get on the bike and just keep moving to the finish
With the score today being the slowest round, pick a speed from the first round that you think you can replicate
MOVEMENT FOCUS
Just like our focus in the tempo clean deadlift, let’s aim to keep the hips and shoulders rising together
The first rep is always the most difficult because there is no momentum
Look to make the first rep the best rep
SUBSTITUTIONS
Bar Muscle-ups:
* Reduce Reps
* Jumping Bar Muscle-ups
* Banded Bar Muscle-ups
Toes to Bar:
* Reduce Reps
* Feet as High as Possible
* Knees to Elbow
* Knees to Waist