CrossFit Indian Trail – CrossFit
Warm Up
2:00 bike/row/run
prone scorpion
slow, prone swimmers (5-6x)
inchworm with tempo push up (5x)
wrist stretch
banded good mornings
:20 handstand hold (2x)
*empty barbell snatch warm up before metcon
Bench Press (5×5 building in weight)
5 Bench Press @ 6.5/10 RPE
5 Bench Press @ 7/10 RPE
5 Bench Press @ 7.5/10 RPE
5 Bench Press @ 8/10 RPE
5 Bench Press @ 8.5/10 RPE
*10 Alternating Single Arm Dumbbell Bench Press (5 each arm) after each set.
Bumblebee and Sam Witwicky (Time)
Partner Throwdown Friday!
For time:
150 Power Snatches (75/55) /100 reps @ (65/45)
*Handstand Hold
-into-
100/80 Calorie Row
*Pull Up Bar Hang
*One Partner is working at a time on the power snatches then the row. The other partner must be holding a handstand for work to be completed (during the power snatch portion), and then hanging from the pull up bar (for the row to be completed). Switch as desired from the working station to the hold station.
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Individual Version:
For time:
75 Power Snatches (75/55) / 50 reps @ (65/45)
Every 2 Minutes perform 20 second Handstand Hold
-into-
50/40 Calorie Row
Every 2 minutes perform 20 second Pull Up Bar Hang