CrossFit Indian Trail – CrossFit
Squat Warm-Up #1 (No Measure)
2:00 bike
spiderman and reach
squat hold and flossing
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
high knee karaoke
over the hurdle
quad stretch
toy soldiers
figure 4’s
lunge with twist
high knees
butt kicks
side shuffle right/left
side shuffle with jumping jack right/left
30m @60% walk back to start
30m @70% walk back to start
30m @ 80% walk back to start
40 m @ 90 % walk back to start
In the hole front squat
4 DEEP In the Hole Front Squat @ 5.5/10 RPE
4 DEEP In the Hole Front Squat @ 6/10 RPE
4 DEEP In the Hole Front Squat @ 6.5/10 RPE
(2x) 4 DEEP In the Hole Front Squat @ 7.0/10 RPE
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.
Sesame Street (Time)
10 x 100m run
*rest 1 minute between sets