CrossFit Indian Trail – CrossFit
Squat Warm-Up #1 (No Measure)
2:00 bike
spiderman and reach
squat hold and flossing
10 air squats
10 single leg heel taps from small box
banded side steps
banded tempo air squats
*Barbell warm up
*Before Metcon
8-10 kip swings
3 burpees
8-10 kip swings
4-5 toes to bar
3 lateral barbell burpees
In the hole front squat
3 In the Hole Front Squat @ 70% 1 RM Clean
3 In the Hole Front Squat @ 75% 1 RM Clean
2 In the Hole Front Squat @ 80% 1 RM Clean
2 In the Hole Front Squat @ 85% 1 RM Clean
1 In the Hole Front Squat @ 90% 1 RM Clean
1 In the Hole Front Squat @ 95-100% 1 RM Clean
Height should be set where Hip crease is right at or below parallel. Starting in a full squat, focus on keeping the elbows high and core tight.
Explode out of the hole, smooth transition down and reset after each rep.
Polar Bear (2 Rounds for time)
3 rounds of
10 Front Squats (135/95)
10 Toes to Bar
10 Lateral Burpee Over Bar
-rest until minute 7-
For Time:
30 Lateral Burpee Over Bar
30 Toes to Bar
30 Front Squats (135/95)
Rx+ as written
Rx (95/65)
*
* front squat should not exceed 50% of your 1RM front squat
*score first part as one time and second part as one time for wodify
Time cap 6 minutes per set
* How to Pace: CHALLENGE! We want you to push yourself through the 10s then try to hang onto a similar intensity for part 2.
• How it should Feel: LACTIC ACID PARTY! Your legs and shoulders will have nowhere to hide in this one! Stay moving and break minimally as needed.