CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Plate Hops
Quad Stretch
Knuckle Drags
Plate Push Presses
Active Samson
Active Spidermans
Plate High Pulls
Push-up to Down Dog
Air Squats
Plate Ground to Overhead
Side Lunges
Plate Counterbalance Squats (Press Away From Body During Squat)
Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Box Supported Ankle Stretch: 1 Minute
Child’s Pose on Box: 1 Minute
Wallball Prep:
20 Seconds Bottom Position Hold (With Ball)
5 Push Press
5 Thrusters
5 Wall Balls
Box Jump Prep:
5 Step-ups (Each Leg)
10 Small Hops
10 Tall Hops
3 Box Jumps (Short)
3 Box Jumps (Medium)
3 Box Jumps (High)
Rowing Prep:
40 Seconds Slow Row (Focus on Hands Before Knees)
SDHP Prep:
3 Sumo Deadlifts
3 Sumo Deadlift + Shrug
3 Sumo Deadlift High Pulls (Slow)
3 Sumo Deadlift High Pulls (Fast)
Push Press Prep:
5 Strict Press
5 Second Dip Hold
5 Push Press
*Build to Workout weights*
Rehearsal:
1 Round
5 Wallballs
5 Sumo Deadlift High Pulls
5 Box Jumps
5 Push Press
5 Calorie Row
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
1-minute stations
Wallball (20/14)
Barbell (75/55)
Box 20″ for everyone
Score is reps for each round