CrossFit Indian Trail – CrossFit
Warm Up
:30 on/:30 off singles (3x)
spiderman and reach with hamstring lockouts
standing kang squats
calf stretch
7/5 cal row
5/3 cal bike
30 singles
7/5 cal row
5/3 cal bike
20-30 DU’s
Cassie Lang (Time)
3 sets:
12-9-6 (9-7-5)
Calorie Row
Calorie Bike
*50 Double Unders after each round
-Rest 3 minutes between sets-
Time cap 6 minutes per set
Mechanical Drop Set (4 Rounds for reps)
4 sets:
5 Seated Overhead DB Press
7 Incline DB Press
Max Flat Bench DB Bench Press
-rest 2:00 – 2:30 b/t sets-
*put weight used in notes
There are no specific weights for the Mechanical Drop sets, as it will vary from person to person. You should be able to go straight from the seated overhead press, into the incline dumbbell press and then immediately into your max set of dumbbell bench press without ever setting the dumbbells down. Remember the Target/Goal is between 15-20 reps of the max flat bench press