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)
Deadlift (5-4-3-2-1-8-8
)
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
8 Deadlift @ 7/10 RPE
8 Deadlift @ 8/10 RPE
score will be 1×1. Put sets of 8 in notes
Buffalo Wild Wings (2 Rounds for time)
2 sets
9-6-3
Hang Squat Clean (155/105) (115/85)
Strict Chest to Bar Pull Ups (strict pull ups)
rest 1:1 b/t sets-
Time cap 5 minutes per set