CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

“Touch your toes”

1 minute light row

5 inchworms with push up

5 table tops with 5 second pause at top

10 hollow rocks

10 wall squats

10 bird feeders/side

10 lateral step downs from short box (like 14 inch)(weight through heel, heel lightly kisses floor. Feel glute activating)

5 eccentric push ups + 5 push ups

*Warm up barbell movements

Metcon

Bar Crawl (Team Version) (3 Rounds for reps)

In Teams of 3…

AMRAP 7:

Bench Press

50 Bench Press (135/95)(115/75)

50 Bench Press (155/105)(135/95)

AMRAP Bench Press (185/135)(155/105)

Rest 3 Minutes

AMRAP 7:

50 Front Squat (135/95)(115/75)

50 Front Squat (155/105)(135/95)

AMRAP Front Squat (185/135)(155/105)

Rest 3 Minutes

AMRAP 7:

50 Deadlifts (185/135)(155/105)

50 Deadlifts (225/155)(185/135)

AMRAP Deadlifts (275/185)(225/155)

Weights written as (RX+)(RX)
STIMULUS

Teams of 3 will work through 3 separate AMRAP 7’s with 3 minutes of rest between

Athletes will split reps up how they see fit, with one person working at a time

The work is set at 50 reps on the first two barbells

The scored portions are total reps completed at the final barbell

Enter separate scores for the bench, front squat, and deadlifts

The front squats come from the ground, not the rack

Use one bar and change weights, but it is ok to have multiple if teammates are using different weights

Athletes should be able to complete the following reps at each barbell within the workout:

1st Bar: 7-10 Reps

2nd Bar: 5-7 Reps

3rd Bar: 3-5 Reps

STRATEGY

Since we stay at the same movement for all 7 minutes, it’s important to pick rep schemes that allow you and the team to come back for a strong set the next time around

A good break-up strategy is one that helps you avoid excess muscle fatigue early

You’ll benefit from switching partner before the bar starts to slow down

If you have to struggle to lock out the weight, it’s too late

It’s not about the size of the set, rather the consistency of all sets

Below are potential break-up strategies from each bar:

1st Bar: 7-10 Reps

2nd Bar: 5-7 Reps

3rd Bar: 3-5 Reps

Bar Crawl (Individual Version) (3 Rounds for time)

For Time:

27 Bench Press (135/95)(115/75)

27 Front Squats (135/95)(115/75)

27 Deadlifts (185/135)(155/105)

Rest 1 Minute

21 Bench Press (155/105)(135/95)

21 Front Squats (155/105)(135/95)

21 Deadlifts (225/155)(185/135)

Rest 1 Minute

15 Bench Press (185/135)(155/105)

15 Front Squats (185/135)(155/105)

15 Deadlifts (275/185)(225/155)
Individual should only be done if necessary – Team of 3 is preferred.

STIMULUS

This is the individual version of the “Bar Crawl” team workout

Unlike the team version, you can set up 3 separate barbells for each station

The Bench Press will come from the rack while the Front Squat and Deadlifts will come from the floor

The score today is the total time including rest

Choose weights that you could complete each station within 3-5 quick sets during the workout

STRATEGY

Just like in the team version of this workout, we want to avoid burning out early on in the sets

With 63 total reps at climbing weights – let’s break these barbell movements up before the bar starts to slow down

If you break before you start to struggle too much, you’ll be able to come back that much stronger and with less rest for the next set

See below for potential break-up strategies for each rep number:

Sets of 27

2 Sets: 15-12

3 Sets: 12-9-6

4 Sets: 8-7-6-6

5 Sets: 7-5-5-5-5

Sets of 21

2 Sets: 12-9

3 Sets: 7-7-7 or 8-7-6

4 Sets: 6-5-5-5

5 Sets: 5-4-4-4-4

Sets of 15

2 Sets: 8-7

3 Sets: 5-5-5 or 6-5-4

4 Sets: 4-4-4-3

5 Sets: 3-3-3-3-3

Extra Credit

Metcon (3 Rounds for reps)

3 Rounds:

2 Minute Window:

15/12 Calorie Row

10 Chest to Bar Pull-Ups or Pullups

Max Wallballs (20/14)

Rest 30 Seconds Between Rounds

RX+ – Chest to bar

RX – Pullups
STIMULUS

3 Rounds through on today’s Capacity Builder

The goal is to move quickly through the row and chest to bars to give you plenty of time on the ball

Choose a chest to bar number or variation that allows you to go unbroken each time

We’re ideally completing this work in 1:20 or under, giving you around 40 seconds to accumulate as many wallballs as possible

Rounds go as follows:

0:00 – 2:00 (Work)

2:00 – 2:30 (Rest)

2:30 – 4:30 (Work)

4:30 – 5:00 (Rest)

5:00 – 7:00 (Work)

Enter your 3 separate wallball scores and Wodify will add them up for you

SUBSTITUTIONS

Chest to Bar Pull-ups

Reduce Reps

Pull-ups

Jumping Chest to Bar Pull-ups

Banded Chest to Bar Pull-ups