CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Rotating Stations Every 1:00, for 12 (2 Rounds):
Station 1 – :50s Row (light pace)
Station 2 – :40s Warrior Squats + 5 Air Squats
Station 3 – :50s Row (light pace)
Station 4 – 5 Good Mornings, 5 Snatch Grip Presses, 5 Snatch Grip Deadlifts
Station 5 – :50s Row (light pace)
Station 6 – 2 x 3-Position Muscle Snatch + 5 Overhead Squats
Weightlifting
Snatch (Singles EMOM)
On the Minute x 11:
Minute 1 @ 70%
Minute 2 @ 75%
Minute 3 @ 80%
… Minute 4 – Rest
Minute 5 @ 75%
Minute 6 @ 80%
Minute 7 @ 85%
… Minute 8 – Rest
Minute 9 @ 80%
Minute 10 @ 85%
Minute 11 @ 90%
Not on the clock:
3 Singles, at 85%.
Metcon
Metcon (Time)
3 Rounds:
100 Double-Unders
50′ Handstand Walk
5 Rope Climbs (15′)
10 Power Snatches (155/105)
Scale – Bear Crawls, Pull-up variation, and decrease load.