CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
1 Round:
1:30 Light Row or Bike
5 Scap Retractions
10 Slow Air Squats
:30s Alternating Warrior Squats
2 Rounds:
200 Meter Jog
5 Dumbbell Strict Presses, each side
5 Waiter Squats, each side
2 Rounds:
:30s Spiderman + Reach
10 Hollow Rocks
10 Pausing Glute Bridges
:30s Russian Baby Makers
Metcon
Buzz Light Year (Time)
3 Rounds:
400m Run
15 Barbell-Facing Burpees
3 Rope Climbs (15′)
… Directly into…
10 Power Clean and Jerks
10 Power Clean and Jerks
10 Power Clean and Jerks
Barbell loads:
RX – (135/95), (155/105), (185/125)
RX+ – (155/105), (185/135), (225/155)
Starting with running and gymnastics, and transitioning to an all-barbell finish.
Stimulus wise, we are looking for the following loads:
Weight #1 – A load we could cycle for 15+ reps unbroken, when fresh.
Weight #2 – A load we could cycle for 10+ reps unbroken, when fresh.
Weight #3 – A load we could cycle for 5+ reps unbroken, when fresh.
Challenging loads, but those that we can cycle always. We aren’t looking to reach into heavier loads during our deload week here.
If we cannot do rope climbs, let’s complete 15 CTB pull-ups per round.