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
Before metcon
8-10 kip swings
1 strict T2B + 3 strict pull up + 2-3 ring dips(3x)
5 banded pistols/leg
10 alternating box step ups + 3 box jumps
2-3 burpee box jump overs
Tempo Back Squats (5 sets of (1 tempo +5 back squats))
1 Tempo Back Squat + 5 Back Squat @ 6/10 RPE
1 Tempo Back Squat + 5 Back Squat @ 6.5/10 RPE
1 Tempo Back Squat + 5 Back Squat @ 7/10 RPE
1 Tempo Back Squat + 5 Back Squat @ 7/10 RPE
1 Tempo Back Squat + 5 Back Squat @ 7.5/10 RPE
*Tempo is 3 seconds down, 2 second hold in bottom.
Stimulus Notes
Coach B’s RPE Scale
RPE 1-4 || Very light to light effort
RPE 5-6 || Could do 4 to 6 more repetitions
RPE 7 || Could do 3 more repetitions
RPE 7.5 || Could definitely do 2 more repetitions, chance at 3
RPE 8 || Could do 2 more repetitions
RPE 8.5 || Could definitely do 1 more repetition, chance at 2
RPE 9 || Could do 1 more repetition
RPE 9.5 || Could not do more reps, could do slightly more load
RPE 10 || Could not do more reps or more load
Epcot (3 Rounds for reps)
3 Sets:
AMRAP 3 Minutes:
5 ring complexes (1 toe-to-ring, 1 muscle-up, 1 ring dip)
20 Pistols (5 pistols on one leg at a time)
Max Burpees over box (30”/24”) in remainder of 3 minutes
-rest 1 minute b/t sets-
**NO RUCK PACK**
Rx+ as written
Rx – complex (1 toe to bar, 1 burpee pull up, 1 ring dip)
24/20″ box