CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Discipline is choosing between what you want now, and what you want most.” – Abraham Lincoln
MOBILITY
2:00 any machine
1:00 per side banded cross body stretch
:45 each direction, 3 way banded shoulder
1:00 per side banded hamstring distraction
ACTIVATION
8 minutes for quality:
30 single unders
200m row
10 PVC pass throughs
5 inchworms w/ pushup
Gymnastics
Metcon (AMRAP – Reps)
On the 2:00 x 5 Rounds:
8 Bar-Facing Burpees
20 Double Unders
Max Kipping HSPU in remaining time
Gymnastics piece today will pair all shoulder movements to increase our upper pressing stamina.
Each round will last 2:00 with no rest in between.
Rounds will start with 8 bar facing burpees and 20 double unders followed by as many handstand pushups you can complete in the remainder of the 2:00
This is not a max unbroken set, simply as many reps as possible in the remaining time.
Our score will be the total number of HSPU across all 5 rounds.
The bar facing burpees and double unders should take about 1:00, leaving about 1:00 for HSPU
MODIFICATIONS
Bar facing burpees – standard burpees, clapping pushups
DU – reduce reps, single unders, double taps (equal reps), line hops (equal reps), over and back DB hops (half reps)
Kipping HSPU – strict hspu, use risers, standard pushups, dual DB strict press, box hspu
Metcon
UFO (3 Rounds for reps)
AMRAP 5, Rest 5:
200′ Walking Lunge
200m DB Run (50/35)
Time Remaining: Max Calorie Row
AMRAP 5, Rest 5:
100′ Single Front Rack DB Walking Lunge (50/35)
200m DB Run (50/35)
Time Remaining: Max Calorie Row
AMRAP 5, Rest 5:
50′ Double DB Front Rack Walking Lunge (50’s/35’s)
200m DB Run (50/35)
Time Remaining: Max Calorie Row
Working for 5 minutes then resting for 5 minutes in these fast paced intervals
After completing the “buy-in” lunges and DB run, you’ll finish with max calories on the rower with whatever time remains.
Your score for each round is the total number of calories accumulated.
Wodify will ask for 3 separate scores for each round and add them together.
Ideally, the lunges and running take less than 4:00 to complete, giving you at least 1:000 on the rower reach round.
Adjust distances and weights to accomplish this.