CrossFit Indian Trail – CrossFit

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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