CrossFit Indian Trail – CrossFit

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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