CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“All progress depends on the irrational person.”
De-Load Week
2:00 light row
10 pvc pass throughs +5 rotations
wrist stretch
5 spiderman and reach
2 rounds :
5 push ups
5 russian baby makers
10 hollow rocks
20 second handstand hold
2 rounds:
10 alternating lunges w/twist
2-3 eccentric hspu’s
15 banded good mornings
10 cal row
Metcon
Buckle Up (Calories)
AMRAP 5:
200’ Walking Lunge (No Weight)
35 AbMat Sit-ups
Max Calorie Row
Rest 5 Minutes
AMRAP 5:
100’ Single Dumbbell Walking Lunge (50/35)
50 AbMat Sit-ups
Max Calorie Row
Rest 5 Minutes
AMRAP 5:
200’ Walking Lunge (No Weight)
50 AbMat Sit-ups
Max Calorie Row
STIMULUS
Working for 5 minutes and resting for 5 in these 3 fast-paced intervals
You’ll complete all the reps of lunging and abmat sit-ups before moving on to the scored portion of each AMRAP – the max calorie rows
Your score is the sum total of the 3 max calorie rows
We’re looking to have at least 1 minute on the rower each round, so adjust reps or cap your first two movements at 4 minutes if needed
Walking Lunges:
The first and last intervals are completed with no weight at all
The middle interval is completed with a single dumbbell, at a weight that allows you to complete the entire 100 feet without stopping
Hold the dumbbell wherever is most comfortable for the weighted lunges
On each style of lunge, make sure the back knee touches the ground and that the hips reach full extension between steps
STRATEGY
Any time there is a lot of rest built in, we’re looking to bring the intensity while we’re working
There is no interference between the first two movements, so try to cruise through the lunges in order to get to the abmat as quickly as possible
On the abmat sit-ups, move with a purpose, but focus on your breathing, as that will pay off on the rower
This helps to balance out getting to the rower quickly and getting there under control and ready to put out a lot of power
It is better to get to the machine a touch later and hold a high power output than it is to get there very quickly and crawl through your pulls
Once you’re on the rower, focus on long and strong pulls
When rowing for calories, how many strokes you complete doesn’t matter as much as the power of those strokes
Pick a {Calories/Hour} number that you see yourself being able to hold until about 20 seconds left in the 5-minute window
Knowing there is 5 minutes of rest to follow, find that extra gear with under 30 seconds to go and finish strong
Extra Credit
Metcon (No Measure)
Alternating On the Minute x 12 (3 Rounds):
Minute 1: 8 Barbell Romanian Deadlifts
Minute 2: 30% Max Strict Handstand Push-ups
Minute 3: 20 GHD Sit-ups
Minute 4: 30% Max Strict Handstand Push-ups
STIMULUS
Training our midline and strict pressing strength in today’s Body Armor piece
Complete the listed reps and then rest until the top of the next minute
Romanian Deadlifts:
Build in weight or stay the same across, but these should be completed without dropping each round
Video
Strict Handstand Push-ups:
Your percentage is based off your max set of strict handstand push-ups
For Example: If your max set is 10, you’ll complete 3 reps within the minute
These are ideally completed without breaking, but can be broken up as needed
GHD Sit-ups:
Choose a number you can complete without having to stop