CrossFit Indian Trail – CrossFit
Deadlift warm up (No Measure)
Before warm up get a bike/rower/ski erg + a band for banded good mornings
minute 1 – 1:00 bike/row/run/ski
minute 2 – :30/side – spiderman rocks (calf, hip flexor – be dynamic)
minute 3 – standing kang squats
minute 4- deadbugs
minute 5 – bird dogs with 2 second pause at top
minute 6 – banded good mornings
minute 7 – Bulgarian split squats :30/side
before wod…
3 rounds
100m jog + 8 kip swings +3 push ups
100m run + 3 strict pull ups
100m run + 2 burpee pull ups
Deadlift (5-3-1-5-3-1-1-1)
5 Deadlift @ 6/10 RPE
3 Deadlift @ 7/10 RPE
1 Deadlift @ 8/10 RPE
5 Deadlift @ 7/10 RPE
3 Deadlift @ 8/10 RPE
1 Deadlift @ 9/10 RPE
1 Deadlift @ 9+/10 RPE
1 Deadlift @ 9+/10 RPE
9+/10 RPE = A challenging rep, but you should feel that you could have done 1 more rep
Phase10 (Time)
10 Rounds
200m Run or 250/200m row or 12/10 cal bike (due to safety b/c of darkness)
3 Ring Muscle Ups (3 burpee pull ups)
* Time cap 18 minutes