CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Culture eats strategy for breakfast.” – Peter Drucker
light jog/bike/row to warm up
banded lat stretch
banded front rack stretch
5 spiderman and reach
8 bird feeders/leg
y’s t’s w’s cuban presses (if you didn’t do crossover symmetry)
3-5 strict pull ups
banded good mornings
8 light DB presses/side
3-5 strict pull ups
* barbell warm up after pull up work
Gymnastics
Metcon (No Measure)
Strict Pull-Up
[BASED ON MAX UNBROKEN SET]
5 Unbroken: 4-3-3-2-1
10 Unbroken: 9-8-7-6-5
15 Unbroken: 12-10-8-6-4
20 Unbroken: 18-15-12-8-4
25 Unbroken: 20-16-12-8-4
Stimulus
– We will be using our max reps score from last week to determine our work to do here. Complete these reps the same way you did last week if you modified.
– Take note of the amount of time needed between sets in order to see progress as we move forward with this progression.
– We are shooting to make these unbroken sets each time, but it’s okay if they are not.
– Score: Record All Reps
Modifications
STRICT PULL-UP
– Banded Strict Pull-Up
Metcon
Gwen and Where (Time)
For Time:
1,000 Meter Bike
15 Unbroken Clean and Jerks
1,000 Meter Bike
12 Unbroken Clean and Jerks
1,000 Meter Bike
9 Unbroken Clean and Jerks
1,000 Meter Bike
Every Additional Break:
500 Meter Bike Penalty
Barbell: (115/85)(95/65)
Stimulus
– Conditioning Category: Threshold
– The goal of the workout is to complete the clean and jerks unbroken each set.
– We can rest with the bar in the front rack or the hang, but not with the plates on the ground.
– If we cannot complete the set unborken, every break we must perform the penalty bike meters.
– The penalty meters are included in our time.
– The 1000m bikes should take less than 2:30. The penalty bikes should take less than 1:15.
– Score: Time
Strategy
– We really want to push oursleves on the barbell today. Our goal is to hold onto the barbell for unbroken sets. Try to reach for that goal today knowing that we can recover on the bikes between our unbroken sets.
– If we end up breaking up our clean and jerks, we want to get right over to the bike and start pedaling.
– Take a big couple of breaths before picking up the barbell each time and grab the bar with a strong hook grip in order to ensure that you are able to hold on.
– Even though we are working hard for big sets on the barbell, we still want to breathe through these reps and release tension in our grip when we can. Holding the breath and death gripping the bar is only going to cause us to fatigue more quickly.
Modifications
1,000 METER BIKE ERG
– 500m Row
– 400m Run
– 400m Ski Erg
– 300m Air Run
500 METER BIKE ERG
– 250m Row
– 200m Run
– 200m Ski Erg
– 150m Air Run
CLEAN AND JERKS
– Dumbbell Clean & Jerks