CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
500-350-200 Meter Row
After each set:
10 Hollow Rocks
10 Superman Rocks
5 PVC Passovers + 5 PVC OHS
3 Inchworms
Snatch Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Presses (behind the neck)
5 Stiff-Legged Deadlifts (Snatch grip)
5 Overhead Squats
Metcon
Metcon (No Measure)
On the Minute x 20 (4 Rounds):
Minute 1 – 5 Pausing Overhead Squats
Minute 2 – 15/12 Calorie Row
Minute 3 – 5 TTB + 8 DB Snatches (50/35)
Minute 4 – Handstand Walk Practice
Minute 5 – 12/9 Calorie Ski Erg/Bike
Load the barbell for the OHS with 50% of your estimated 1RM Snatch. Take this barbell from the floor.
On Wednesday’s, we’ll lead into the Open with an “On the Minute” primer. The intention here is to control our intensity and volume, while bringing about a strong active recovery feel. It’s aim is to refine our engine and movements we may see ahead, while minimizing impact. Aim is to finish this eager for Friday.