CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
GROUP WARMUP (0:00 – 12:00)
1 Minute
Easy Row
PVC Pass Through
45 Seconds
Moderate Row
Push-up to Down Dog
30 Seconds
Faster Row
PVC Overhead Squats
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
MOBILITY (12:00 – 15:00)
Squat Therapy: 45 Seconds
Ankle Mobility with Barbell: 1 Minute
Squat Therapy: 45 Seconds
Re-test Squat Therapy
Teaching (15:00 – 30:00)
Rowing Technique
Adjust feet
30 seconds easy row (Find vertical shin position)
Double Under Prep:
20 Seconds Single Arm Spin*
20 Seconds Other Arms Spin*
15 Seconds Single Unders
15 Seconds Double Under Practice
*No jump. Just “whisking” with the rope in one hand.
Hang Power Snatch Prep:
5 Hip Hinges (Pockets to Top of Knee)
2 High Hang Power Snatches
2 Hang Power Snatches
2 Power Snatches
Overhead Squat Prep:
5 Hip Hinges (Pockets to Top of Knee)
2 High Hang Power Snatches
2 Hang Power Snatches
2 Power Snatches
*rehearse and build to workout weight*
Metcon
Double Date (AMRAP – Rounds and Reps)
AMRAP 15:
15 Hang Power Snatches (95/65)
60 Double Unders
15 Overhead Squats (95/65)
30/21 Calorie Row