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…
wrist stretch
handstand hold 20-30 seconds
lunge with twist
shoulder taps + wallwalk
Single DB OH lunges
Clean Deadlift (5-4-3-2-1
(building in weight))
5 Clean Deadlift @ 6/10 RPE
4 Clean Deadlift @ 6/10 RPE
3 Clean Deadlift @ 7/10 RPE
2 Clean Deadlift @ 7/10 RPE
1 Clean Deadlift @ 8/10 RPE
*RPE 8 || Could do 2 more repetitions
Potato Chips (Time)
4 sets:
2 Rounds
50ft **Dumbbell Walking Lunge** (35/20)
25ft Handstand Walk (sets 1&2 10 Handstand shoulder taps, sets 3&4 2 wallwalks)
-rest 1:1 b/t sets-
** Set 1: Single arm overhead lunge (right)
Set 2: Single arm overhead lunge – other arm (left)
Set 3: Farmers Carry lunge (right)
Set 4: Farmers Carry lunge (left)
*Time cap 3 minutes per set
Flow –
50ft single arm OH lunge (right)
25 ft HS walk (10 HS shoulder taps)
50ft single arm OH lunge (right)
25 ft HS walk (10 HS shoulder taps)