Saturday 01122019

CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

:30 Seconds

Active Samson

Hollow Hold

Active Spidermans

Arch Hold

Air Squats

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Warrior Squats: 1 Minute

Front Rack Stretch: 1 Minute

Toe to Bar Prep:

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Toes to Bar

7-10 Kips – Gradually Building to Toes to Bar

Burpee Prep:

3 Bar Facing Burpees (Each Partner)

Hang Squat Clean Prep:

2 High Hang Power Cleans

2 Hang Power Cleans

2 Pausing Front Squats

2 High Hang Squat Cleans

2 Hang Squat Cleans

Thruster Prep:

3 Pausing Thrusters (Bar Pauses on Shoulder Before Squatting)

3 Thrusters

*Build to working weight*

Rehearsal:

1 Round

2 Bar-Facing Burpees

2 Hang Squat Cleans

2 Toes to Bar

2 Thrusters

2 Calorie Assault Bike

Each Partner (Waterfall Style)

Metcon

Metcon (AMRAP – Reps)

“Speed Bump”

Teams of 3

For Time (30 Minute Time Cap):

2 Rounds

30 Bar-Facing Burpees

30 Hang Squat Cleans (95/65)

30 Toes to Bar

30 Thrusters (95/65)

1000m Run Together

2 Rounds:

30 Bar-Facing Burpees

30 Hang Squat Cleans (115/80)

30 Toes to Bar

30 Thrusters (115/80)

100/75 Calorie Row

2 Rounds:

30 Bar-Facing Burpees

30 Hang Squat Cleans (135/95)

30 Toes to Bar

30 Thrusters (135/95)
For Mixed Teams, complete one of the following:

2 Guys, 1 Girl: 90 Calories

2 Girls, 1 Guy: 85 Calories

Movement Substitutions:

Reduce Reps

Toes as High as Possible

Knees to Chest

Knees Up

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