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CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Supple Athletes
200m light run
5 spider man and reach with hamstring stretch
10 alternating figure 4’s
wrist stretch
10 push ups
10 alternating warrior squats
3×40 m run increasing speed with each one with walk in between
20-30 sec. handstand hold
3 eccentric handstand push ups
Metcon
Miracle-Gro (Time)
5 Rounds:
200 Meter Run
15/12 Calorie Assault Bike
12 Handstand Push-ups
RX+ – Strict HSPU
RX – Kipping HSPU
STIMULUS
The big focus of this 5-round triplet workout is the strict handstand push-ups – as there are 60 total reps
Choose a rep number or variation that you could complete in 1-2 sets when fresh
Looking for the entire workout to take somewhere in the 12-20 minute range
STRATEGY
With a good 2 minutes of “rest” between each set of strict handstand push-ups, let’s aim for larger sets of handstand push-ups today
Larger sets is relative to your current ability level with this movement
Pick something from round 1 that you feel comfortable repeating throughout the workout
Here are some possible ways to break up 12 reps:
1 Set: 12
2 Sets: 6-6 or 7-5
3 Sets: 4-4-4 or 5-4-3
4 Sets: 3-3-3-3
SUBSTITUTIONS
Strict Handstand Push-ups
Reduce Reps
Strict Handstand Push-ups with Feet on Box (Reduces Weight Being Pressed)
Double Dumbbell Strict Press
Weightlifting
1 Pausing Front Squat + 1 Front Squat
On the 1:30 x 6:
1 Pausing Front Squat
1 Front Squat
Sets 1-3: 70-73-76% of 1RM Front Squat
Sets 4-6: Build to Heavy
STIMULUS
Performing 2 Front Squats from the rack every 90 seconds – 1 pausing and 1 without a pause
The pause will be 3 seconds in the bottom before standing
The first 3 sets are performed at percentages of your 1RM Front Squat (70-73-76%)
Build to a heavy complex over your last 3 sets
Rounds begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30
Extra Credit
Metcon (No Measure)
On the 3 Minutes x 3 Rounds:
7-5-3
Back Squat
Push Jerk
Thruster
Barbell: 50% of 1RM Clean and Jerk
STIMULUS
Cycling 45 reps per round on the barbell in today’s capacity builder
Each round flows as follows:
7 Back Squats
7 Push Jerks
7 Thrusters
5 Back Squats
5 Push Jerks
5 Thrusters
3 Back Squats
3 Push Jerks
3 Thrusters
While the prescribed loading is 50% of your 1RM clean and jerk, the stimulus we’re aiming for is roughly 2 minutes on and 1 minute off
Adjust your percentage or the reps as needed to complete each round in the 2 minute area
Rounds begin on the 0:00 – 3:00 – 6:00
The bar will come from the floor, not out of the rack