CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Start your engines
5 pvc rotations/side
5 spiderman and reach/side
10 air squats +5 jumping squats
wrist mobilization
20-30 second handstand hold
(150m row + 6 burpees) x2
handstand weight shifts
Metcon
Frank the Tank (3 Rounds for reps)
“Frank the Tank” Part 1 (On the 0:00)
AMRAP 5:
Buy-In: 50 Wall Balls (20/14)
AMRAP in Time Remaining:
12 Deadlifts (185/135)
12 Barbell Facing Burpees
Rest 5 Minutes
“Frank the Tank” Part 2 (On the 10:00)
AMRAP 5:
Buy-In: 35 Wall Balls (20/14)
AMRAP in Time Remaining:
9 Deadlifts (225/155)
9 Barbell Facing Burpees
Rest 5 Minutes
“Frank the Tank” Part 3 (On the 20:00)
AMRAP 5:
Buy-In: 20 Wall Balls (20/14)
AMRAP in Time Remaining:
6 Deadlifts (275/185)
6 Barbell Facing Burpees
STIMULUS
“Frank the Tank” is a repeat workout from January 16, 2019
Each interval begins with a buy-in of wallballs that only happen once
With the time remaining, complete as many rounds and reps of deadlifts and bar facing burpees
The score for each section is total rounds and reps of deadlifts and bar facing burpees
Choose weights on the deadlifts that you can complete unbroken for the first set of each round, and within 2 sets from there on out
STRATEGY
Whenever there is rest built into a workout, we’re looking to keep moving for as much of the work station as possible
Let’s aim for large sets of wallballs and deadlifts today, as these are the movements that we’d stop moving on
Pace the burpees so that you can come back for another big sets of deadlifts (1-2 sets)
With the wallball number and rep number dropping over the 3 parts, let’s aim to improve your rounds and reps with each
Here are some wallball break-up options:
Set of 50
2 Sets: 25-25
3 Sets: 25-15-10
Set of 35
2 Sets: 20-15
3 Sets: 15-10-10
Set of 20
2 Sets: 10-10
3 Sets: 8-7-5
Extra Credit
Metcon (No Measure)
5 Rounds, Not For Time:
250 Meter Row
40 Double Unders
30′ Handstand Walk
STIMULUS
This skill conditioning session is not for time or score
Across the 3 movements, we’re looking for continuous motion at a light pace
The pace should be one that allows you to focus primarily on the handstand walk
SUBSTITUTIONS
Row
200 Meter Run
14/10 Calorie Assault or Echo Bike
Handstand Walk
30 Seconds of Handstand Walk Practice
30 Seconds of Handstand Weight Shifting
30 Seconds of Box Shoulder Taps
Double Unders
Reduce Reps
60 Single Unders
30 Seconds of Practice
Metcon (No Measure)
Accumulate 2 Minutes in an L-Sit on Parallettes
*Every Break: 5 Tempo Hip Extensions
STIMULUS
Accumulate 2 minute in an L-Sit on parallettes
Choose a time to accumulate that you can complete in around 6 sets (:15 seconds holds)
If parallettes are difficult, complete a hanging L-Sit from a pull-up bar to give yourself more room for your feet to drop
Upon each break, complete 5 tempo hip extensions
Tempo: 5 Seconds Down, Normal Speed Up
SUBSTITUTIONS
L-Sit
Reduce Time
Hanging L-Sit
Tempo Hip Extensions
Tempo Barbell Good Mornings
Tempo Barbell Romanian Deadlifts