CrossFit Indian Trail – CrossFit
Warm Up
2:00 bike/row/run
spiderman and reach
floor sweeps
alternating figure 4’s
inchworm with push up
banded good mornings
y’s t’s w’s cuban presses
ring rollouts (6x)
1 strict knee to elbow , 1 strict toe to bar, 5 kip swings, 3 strict pull ups (3x)
3-5 strict pull ups
Mini Pump Session (No Measure)
4 Rounds
10 Double DB Incline Row @ Moderate weight – maintain control and quality RPE 7
-Rest 1 minute-
12 Reverse Grip Lat Pulldown @ moderate weight – maintain quality RPE 7
-Rest 1 minute-
10 Incline Dumbbell Hammer Curls @ moderate weight – maintain quality RPE 7
-Rest 1-2 minutes b/t rounds-
1 John 4:9-10 (9 Rounds for reps)
1 minute: Dumbbell Hang Power Cleans (2×50/35) in unbroken sets of 8+
-rest 30 seconds-
1 minute: Lateral Burpee over dumbbells
-rest 30 seconds-
1 minute: Toes to bar in unbroken sets of 8+
-rest 30 seconds-
2 minutes: Dumbbell Hang Power Cleans (2×50/35) in unbroken sets of 4+
-rest 30 seconds-
2 minutes: Lateral Burpee over dumbbells
-rest 30 seconds-
2 minutes: Chest to Bar Pull Ups in unbroken sets of 4+
-rest 30 seconds-
1 minute: Dumbbell Hang Power Cleans (2×50/35) in unbroken sets of 8+
-rest 30 seconds-
1 minute: Lateral Burpee over dumbbells
-rest 30 seconds-
1 minute: Toes to bar in unbroken sets of 8+
Rx+ as written (including unbroken set reps scheme)
Rx DB @ 2×35/25, kipping pull ups, break up reps as desired