CrossFit Indian Trail – CrossFit
Squat Warm-Up #1 (No Measure)
2:00 bike
spiderman and reach
squat hold and flossing
10 air squats
10 single leg heel taps from small box
banded side steps
banded tempo air squats
*Barbell warm up
*Before Metcon
empty barbell tempo deadlifts
empty barbell overhead squats
warm up deadlifts and overhead squats
5-7 wallballs in between warm up sets
8-10 hollow body rocks between warm up sets
squat y’s with 2.5/5#
Back Squat (Work up to a heavy single)
Harp Seal (2 Rounds for time)
2 Rounds
15 Deadlifts (225/155)
30 Wall Balls (20/14)
-rest 4 minutes total before the next workout-
2 Rounds
15 Overhead Squats (135/95)
30 GHD Sit Ups
Rx + as written
Rx deadlift (185/125)
overhead squats (95/65)
Time cap each set 6 minutes
Don’t use over 60% of 1RM for overhead squats
Optional cooldown (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
2 minute Couch Stretch (each side)
1-2 minute Lacrosse Ball Glute Smash (each side)
2 minute Spiderman Stretch (each side)
1-2 minute Elbow to Floor Stretch] (each side)
2 minute Frog Stretch
2 minute Pigeon Pose/Stretch (each side)
1-2 minute Quad Smash (each side)