CrossFit Indian Trail – CrossFit
Deadlift warm up (No Measure)
2:00 bike/row/run/ski
spiderman rocks (calf, hip flexor – be dynamic)
standing kang squats (8x)
deadbugs (10x alt.)
bird dogs (10 alt)
banded good mornings (15-20x)
banded pvc deadlift (red/black band attached to rig) (10-15x)
Bulgarian split squats (8-10x/leg)
before wod…
barbell warm up including squats and hang cleans
8-10 kip swings
burpee pull ups or muscle ups (or progression)
warm up hang cleans
10 air squats
Deadlift (5-4-3-2-1-6-6 )
5 Deadlift @ 6/10 RPE
4 Deadlift @ 7/10 RPE
3 Deadlift @ 8/10 RPE
2 Deadlift @ 9/10 RPE
1 Deadlift @ 10/10 RPE
6 Deadlift @ 8/10 RPE
6 Deadlift @ 9/10 RPE
(Put 1×6 weight in notes)
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Rx as written (can’t change this to Rx+ because this is a benchmark wod)
scaled – burpee pull ups
hang power cleans 95/65
*Time cap 12 minutes