CrossFit Indian Trail – CrossFit
Warm Up
2:00 bike/row/run
banded lat stretch
samson stretch
alternating bird dogs (10x)
alternating step ups (6-8x)
kip swings (8-10) + 3-5 strict pull ups
:30 bike
4-5 box jumps
4-5 toes to bar
:30 bike
3-4 box jump overs
2-3 jumping bar muscle ups
Oatmeal Raisin (5 Rounds for reps)
5 Sets
Minute 1: Max Calorie Bike
Minute 2: Max Box Jump Overs (24”/20”)
Minute 3: Max Toes to Bar (Rounds 1, 3 and 5)/Max Bar Muscle Ups (Rounds 2 and 4)
Minute 4: Rest
*Max Toes to Bar in minute: 20 aka stop if you get to 20.
*Max Bar Muscle Up in minute: 10 aka stop if you get to 10.
Rx+ – as written
Rx – max pull ups(rounds 2 and 4) instead of bar muscle ups
*Score is total reps per set
1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk
1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk
Set 1 @ RPE6
Set 2 @ RPE6.5
Set 3 @ RPE 7
Set 4 @ RPE 7.5
Set 5 @ RPE 8
()
Optional cool down (No Measure)
1 minute Lat Smash (each side)
1 minute PVC Pipe Lat Stretch OR Banded lat stretch (each side)
1 minute roll out trunk/abs with foam roller, sandbag, or medball