CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“I attribute my success to this – I never gave, or took, any excuse.” – Florence Nightingale
500m light row
5 spiderman and reach
10 air squats + 5 russian baby makers + 30 second hold in bottom of squat (spend a bit of time opening up the hips)
15 banded good mornings
banded lat/tricep stretch
5 inchworms with a push up into a downward dog + calf stretch
:30 on/off singles or doubles (3x)
*barbell warm up (deadlifts, elbow rotations, front squats, hang cleans, squat cleans)
Weightlifting
Clean Pull
6 Sets:
1 Tempo Clean Pull
1 Clean Pull
Sets 1-2: 70%
Set 3-4: 75%
Sets 5-6: 80%
STIMULUS
These 6 sets of clean pull technique work are based on your 1RM or estimated 1RM Clean
Reset on the ground as needed to maintain quality – these 2 reps do not have to be completed ‘touch and go’
Tempo:
5 Seconds to Jumping Position (Pockets)
Followed By an Aggressive Shrug to Finish
Tempo on 1st rep, no tempo on 2nd
Metcon
Low Tide (3 Rounds for reps)
AMRAP 5:
Buy-In: 700 Meter Row
7 Squat Cleans (95/65)(75/55)
25 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans (115/85)(95/65)
25 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans (135/95)(115/85)
25 Double Unders
RX – 75/55 – 95/65 – 115/85
RX+ – 95/65 – 115/85 – 135/95
STIMULUS
GENERAL
Working through 3 fast-paced intervals with 5 minutes of rest between
On each AMRAP, the row is the buy-in and only happens once
After finishing the meters on the rower, you will complete as many rounds and reps of squat cleans and double unders
The score for each interval is total rounds and reps of clean and double unders (row meters do not count towards score)
ROW
General Timeline For Each Buy-In Row:
700 Meters: ~3 Minutes (Leaves 2 Minutes for Cleans & Dubs)
500 Meters: ~2 Minutes (Leaves 3 Minutes for Cleans & Dubs)
300 Meters: ~1 Minute (Leaves 4 Minutes for Cleans & Dubs)
If short on rowers or space, stagger athletes on opposite 5-minute windows
DOUBLE UNDERS
With such short time windows, we want to choose a double under rep number or variation that can be completed ideally unbroken
SQUAT CLEANS
The weights increase and reps decrease with each interval
1st Bar: Light Weight that You Can Complete 7 Reps Unbroken During Workout
2nd Bar: Light-Moderate Weight that You Can Complete 5 Reps in 1-2 Sets During Workout
3rd Bar: Moderate Weight that You Can Complete 3 Reps as Quick Singles or Small Sets During Workout
STRATEGY
ROW
Since we’re rowing for meters instead of calories, there isn’t as big of a payoff in going faster as there is with calories
For Example:
* If we row 500 meters at a 2:00 vs. 1:55 – it’s only a 5 second difference
* If we row 50 calories at 1200 vs. 1000 Cal/Hr it’s a 30 second difference
That 5 second difference when rowing for meters can quickly be lost in one slow transition from rope back to the barbell
That being said – row at a strong pace, but one that allows you to keep moving and attack the scored portion of the workout
SQUAT CLEANS
Pick the option at each interval that allows you to rest the least
1st Bar (7 Reps): Aim for 1-2 Sets at the Lightest Weight (7, 4-3)
2nd Bar (5 Reps): Small Sets or Quick Singles Work at This Light-Moderate Weight (5, 3-2, 2-2-1, 1-1-1-1-1)
3rd Bar (3 Reps
Extra Credit
Metcon (No Measure)
0:00 – 6:00
:20 Second Wall-Facing Handstand Hold
2 Strict Ring Muscle-ups (Or Banded Strict)
6:00 – 12:00
1 Strict Chest to Bar Pull-up + 15′ Handstand Walk
2 Strict Chest to Bar Pull-ups + 15′ Handstand Walk
3 Strict Chest to Bar Pull-ups + 15′ Handstand Walk
12:00 – 18:00
25 Double Unders
:15 Second L-Sit on Rings
5 Tempo Ring Rows
STIMULUS
These 6-minute windows of gymnastics work are designed to be completed AMRAP style, but for quality over speed
For Example: Once you finish the 2 strict ring muscle-ups, you’ll work back to the :20 Wall-Facing Handstand Hold
See below for subs for each movement
SUBSTITUTIONS
Wall Facing Handstand Hold
Reduce Time
Strict Ring Muscle-ups
Reduce to 1 Rep
Banded Strict Ring Muscle-ups
Strict Chest to Bar Pull-ups
Strict Chin Over Bar Pull-ups
Banded Strict Chest to Bar Pull-ups
Handstand Walk
Reduce Distance
30 Seconds of Handstand Walk Practice Practice
20 Seconds Handstand Weight Shifting
20 Seconds Box Shoulder Taps
Double Unders
Reduce Reps
30 Seconds of Double Under Practice
40 Single Unders
L-Sit on Rings
Reduce Time
Hanging L-Sit (From Pull-up Bar)