CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Hajime
3 rounds of rowling –
100m row – for each meter you are above/below, do that many burpees
Barbell warm up
Weightlifting
Power Clean (Heavy Single)
Take 12:00 to build to a heavy single.
Metcon
Fish Out of Water (Time)
For Time:
2K Row
Directly into 10 Rounds:
3 Power Cleans
6 Pushups
9 Air Squats
Barbell Pounds – 155/105
STIMULUS
“Fish Out of Water” is a repeat from the beginning of our cycle on 7.1.19
Complete the 2,000 meters on the rower before moving onto the 10 rounds of “The Chief”
1 Round of “The Chief” is: 3 Power Cleans, 6 Push-ups, 9 Air Squats
Rounds of “The Chief” in “Fish Out of Water” are performed at a slightly heavier weight than in the original workout
Choose a moderately heavy weight for the power cleans – something you could cycle for 12+ reps unbroken when fresh
STRATEGY
ROW
Pacing wise, it is clear that we need to pace the 2K row (different than a max effort).
The real question is, how much do we pace.
Let’s visualize a pace of 2K race pace plus about :10-15 seconds.
It is still a reserved pace, finishing a good 40-45+ seconds slower than our 2K race pace, but this will allow us to push our efforts on the 10 rounds that follow
THE CHIEF
The Chief is designed in a way that allows you to keep the intensity fairly high
We go from a lower body pull, to an upper body press, to a lower body press
The power cleans are the only movement we would likely stop on
Let’s aim to complete these ‘touch and go’ if possible – with quick singles being the next best option
No other movements interfere with the upper body press, so look to complete all 6 push-ups straight if possible
The air squats are the easiest of all the movements, so we can use those as the pacer
Find a pace that allows you to get back to the bar and attack the cleans
MOVEMENT FOCUS
Transitions
In these 10 rounds, as one can imagine, there are a good amount of transitions. This is where seconds can disappear very easily. Between the 10 rounds, there are a total of 30 transitions. We’ve all seen a “lazy” transition before, or a lengthy one where we take a trip to the chalk bucket. Only a handful of these transitions can compound to something very significant. And on the flip side, being disciplined with our transitions can save us 15-30 seconds, without even noticing it.
Extra Credit
Deadlift Stamina
4 Sets:
15 Unbroken Deadlifts @ 53% of 1RM Deadlift
STIMULUS
Increasing 3% from last weeks effort on today’s deadlift stamina
These 4 sets of 15 deadlifts are to be performed unbroken at 53% of your 1RM deadlift
While this piece is not for time, rest as little as possible between sets
The goal is to rest the minimum amount of time it takes to complete the next set unbroken
If you don’t know your 1RM deadlift, estimate a weight that you could complete 60 total deadlifts in 4 sets of 15