CrossFit Indian Trail – CrossFit
Front Squat Warm Up (No Measure)
banded front rack stretch
Samson stretch
Banded ankle distraction
Alt. figure 4’s (10x)
Alt. quad stretch (10x)
Standing Kang squats with plate
plate behing the head squats (elbows and chest hight)
banded side steps, kickbacks, fire hydrants, tempo squats
Barbell warm up
In the hole front squat
5-3-1-5-3-1-1-1
5 In the Hole Front Squat @ 6/10 RPE
3 In the Hole Front Squat @ 7/10 RPE
1 In the Hole Front Squat @ 8/10 RPE
5 In the Hole Front Squat @ 7/10 RPE
3 In the Hole Front Squat @ 8/10 RPE
1 In the Hole Front Squat @ 9/10 RPE
1 In the Hole Front Squat @ 9+/10 RPE
1 In the Hole Front Squat @ 9+/10 RPE
9+/10 RPE = A challenging rep, but you should feel that you could have done 1 more rep
Uno (AMRAP – Reps)
AMRAP 9 Minutes
3 Squat Cleans (155/105) (115/85)
1 Wall Walks
3 Squat Cleans (155/105) (115/85)
2 Wall Walks
3 Squat Cleans (155/105) (115/85)
3 Wall Walks
6 Squat Cleans (155/105) (115/85)
4 Wall Walks
6 Squat Cleans (155/105) (115/85)
5 Wall Walks
6 Squat Cleans (155/105) (115/85)
6 Wall Walks
9 Squat Cleans (155/105) (115/85)
7 Wall Walks…