CrossFit Indian Trail – CrossFit
Warm-up
Running Warm-Up #4 (No Measure)
2min Of Single/Double-Unders
30m High Knee Karaoke
30m Side Shuffle
15m Knee To Chest
15m Figure Four
15m Toy Soldiers
30m Jog Forward/Backward x2
30m High Knees/ Butt Kicks
Then, 5 Inchworms
w/ 5-4-3-2-1 Push-Ups
Metcon
Tri Sprint Intervals V2 (3 Rounds for reps)
3 Rounds:
AMRAP 4:
30 Shuttle Runs (10 Meters)
20/15 Calorie Assault Bike
Max Calorie Row
Rest 4 Minutes Between Rounds
Score is Calories on the rower, so modify the run/bike enough to reach the rower.
STIMULUS
A modified version of the original V2 workout (5 rounds originally, completing 3 today).
Reducing volume so that we are fine tuning our engine, but not overdoing it for Friday.
Let’s push our intensity, but focus on consistency across the three rounds.
SUBSTITUTIONS
Shuttle Runs
20 Burpees per round
Extra Credit
Metcon (No Measure)
On the 2:00 x 5 Sets:
9 Overhead Squats (115/85)
6 CTB Pull-Ups
1-3 Bar Muscle-Ups
Take OHS barbell from the floor.
STIMULUS
Barbell cycling and gymnastics. Fine tuning this combination.
A moderate load on the OHS, where we can cycle through without a pause for all five rounds.
Aim is to move directly into the gymnastic complex to follow.
Naturally, OHS take a toll on our pulling/grip strength, resulting in a effective training combination.
Record all five completion times.
SUBSTITUTIONS
Bar MU
Reduce volume (2 or 1 per round)
CTB throughout all rounds – 9 reps, 7 reps, 5 reps.