CrossFit Indian Trail – CrossFit
Warm Up
pvc passthroughs and rotations
Spiderman and reach
alt. figure 4’s
banded front rack stretch
y’s t’s w’s
15/12 Calorie Bike (build from easy to moderate)
20 Box Step Up (10 each leg)
:30 Front Rack Hold (start with empty bar and build to workout weight)
3. Workout Prep
1 Set (at workout pace):
5/4 Calorie Bike Erg
2 Front Rack Box Step Ups (at first workout weight)
2 Back Rack Box Step Up (at second workout weight)
O’ Holy Night (Time)
15/12 Calorie Bike
20 Front Rack Box Step Ups (75/55) (24”/20”)
15/12 Calorie Bike
20 Back Rack Box Step Up ***(95/65) (24”/20”)
15/12 Calorie Bike
20 Front Rack Box Step Ups (75/55) (24”/20”)
15/12 Calorie Bike
***weight change for 2nd round
* Time cap 15 minutes
bike: Play it smart and stay steady on the bike. Think 75% effort like a moderate-recovery pace where the last 2-3 calories should be winded down to allow the legs a chance to calm down.
step ups: Regardless of movement, height, and weight, these should be unbroken. Steady and grind through the 20 reps while keeping the chest tall and pacing consistent.
Pull + Hang Clean + Jerk (1 Clean Pull + 2 Hang Power Cleans + 1 Push Jerk @ 65% then 70%
1 Clean Pull + 1 Hang Power Cleans + 1 Push Jerk @ 75%, 80%, 85-88%
)