CrossFit Indian Trail – CrossFit

One hour progression week 1 (Distance)

We are going to be completing a 13 week 1 Hour Progression on Thursdays.

This is originally written to be completed as a run but you’re welcome to change it up based on what your goals and desire for how you spend Thursdays.

Our recommendation:

* if you want to use Thursdays to improve 1 machine then stay with the same machine for the entire 13 weeks.

* if you want to use Thursdays as just a recovery / moving day then feel free to change up what you do each week.

4 Sets

4 Min at RPE5

2 Min at RPE7

*Rest 3 Min between sets.

Metcon (No Measure)

Optional bodybuilding

4 sets

10 Barbell Strict Press @ Moderate weight – maintain control and quality

12 DB Snow Angel Raise @ moderate weight – maintain quality

21 Barbell Curl 21’s @ moderate weight – maintain quality

10 Seated Tricep DB French Press @ moderate weight – maintain quality

*rest 2 minutes between sets