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
banded side steps (12-15x/leg)
banded tempo air squats(5x) and pulses(8x)
*Barbell warm up
Tempo Back Squats (5×3 building
)
1 set at 5.5 RPE
2 sets at 6 RPE
2 sets at 6.5 RPE
*Tempo is 3 seconds down, 3 second pause in bottom
Tater Tots (Time)
Partner Workout:
For time:
400 Box Step-ups (20” all athletes)
*Every 2:00 (including 0:00) perform 4 Synchro Power Cleans (185/115) (135/95)
*Split all box step up reps as needed
**Synchro is the clean at full hip extension
Individual Version:
For time:
200 Box Step-ups (20” all athletes)
*Every 2:00 (including 0:00) perform 4 Power Cleans (185/115) (135/95)
*Time cap 20 minutes