CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Lateral Jumps Over Rope
Active Samson
Easy Single Unders
Active Spidermans
Higher Single Unders
1 Minute of 3 Push-ups + 6 Air Squats (For Quality)
Barbell Warmup
Chest Stretch: 45 Seconds
(Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Actively move back and forth between each side for the 45 seconds.)
Pigeon Pose: 1 Minute Each
**Movement Prep**
:30 Seconds Moderate Row
:20 Seconds Easy Singles
:20 Seconds Fast Singles (Tight Circles)
:20 Seconds Double Under Practice
5 Pausing Air Squats (Top & Bottom)
5 Air Squats
:15 Second Push-up Plank Hold
:15 Second Bottom Position Hold
5 Push-ups
3 Clean Deadlifts
15 Second Receiving Position Hold
3 High Hang Power Cleans
3 Hang Power Cleans
3 Power Cleans
**Rehearsal**
5 Calorie Row
10 Double Unders
5 Power Cleans (135/95)
5 Pushups
5 Air Squats
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
25/18 Calorie Row
50 Double Unders
3 Rounds of “The Chief”
1 Round of “The Chief”:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats