CrossFit Indian Trail – CrossFit
Squat Warm-Up #1 (No Measure)
2:00 bike
Banded Lat stretch
spiderman and reach
squat hold and flossing w/plate
ankle flexion on box with heavier KB on knee or banded ankle distraction from rig
10 air squats + 10 cossack squats
10 single leg heel taps from small box
banded side steps (12-15x/leg)
banded tempo air squats(5x) and pulses(8x)
*Barbell warm up
Paused Front Squat
2 Pause Front Squat + 3 Front Squat @ 7/10 RPE
2 Pause Front Squat + 2 Front Squat @ 7.5/10 RPE
1 Pause Front Squat + 1 Front Squat @ 8/10 RPE
1 Pause Front Squat + 1 Front Squat @ 8.5/10 RPE
1 Pause Front Squat + 1 Front Squat @ 9/10 RPE
*Pause is a 3 sec hold at the bottom.
Larry (Time)
Partner Throwdown Friday!
Partner “Larry”
15-12-9-6-3
Synchro Front squats (115/75)(75/55)
Synchro Bar-facing burpees
200m Farmers Carry (2×50/35) (2×35/25)after each round (Switch as desired on carry)
Individual version:
15-12-9-6-3
Front squats (115/75) (75/55)
Bar-facing burpees
*100m Farmers Carry (2×50/35) (2×35/25) after each round
*Time cap 22 minutes