CrossFit Indian Trail – CrossFit
Front Squat Warm-Up (No Measure)
2:00 bike/row/run
spiderman and reach with hamstring lockouts
10 alternating quad stretches
banded front rack stretch(band attached to rig at knee height)
5 plate ATG lunges/leg (focus on knee over toe, good stretch in hip flexor, and drive through the foot)
banded side steps and kickbacks
banded tempo air squats
*barbell warm up
Warm-up
Movement prep before EMOM
1 Set
1:00 Jog
2 Box Jump w/Step Down (Build each set)
4 Burpee
6 Air Squat
8 Step Back Lunge
** Workout Prep
1 set (at workout pace):
2 Burpee to 6’ target
5 Air Squats
10’ Walking Lunge
100m Run
2 Box Jumps (at workout height)
Front Squat (5×3@75%)
5 sets of 3 reps at 75%
Airheads Extreme (No Measure)
12 minute EMOM (Every Minute on the Minute)
3 Sets
Minute 1: 12 Burpee to 6’ target
Minute 2: 10 Air Squats + 50’ Walking Lunge
MInute 3: 200m Run
Minute 4: 12 Box Jumps (30/24)
Target Time each Minute: sub 40 seconds
Time Cap each minute: 50 seconds
Core Finisher
2 Sets (Not For Time)
20 GHD Russian Twists with Bumper Plate.
60 Seconds Face Up Chinese Plank
10 Forearm Side Plank Leg Lifts (10/Each Side)
https://youtu.be/7XHx9m5qepQ
https://youtu.be/iLF-mlMpRBA
https://youtu.be/pmWiqGSjNZo