CrossFit Indian Trail – CrossFit

Warm-up

pvc pass throughs and rotations

wrist stretch

:20-:30 handstand hold

spiderman and reach (5x)

bird feeders (10/leg)

alt. quad stretch (10x)

5 tempo push ups

10 alt. lunge with twist and reach

6 light DB push presses/arm with 6 alt. lunges

10 light DB snatches

(if doing hs walk – 10 alt. shoulder taps against wall)

1 wallwalk

Metcon

What I See (3 Rounds for reps)

AMRAP 5 Minutes

10 Single Arm Dumbbell Push Press (Left arm) (50/35)

25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (50/35)

10 Single Arm Dumbbell Push Press (Right arm) (50/35)

25ft Single Arm Overhead Dumbbell Walking Lunge (Right arm) (50/35)

-rest 5 minutes-

AMRAP 5 Minutes

10 Single Arm Dumbbell Snatch (Left arm) (50/35)

25ft Handstand Walk

10 Single Arm Dumbbell Snatch (Right arm) (50/35)

25ft Handstand Walk

-rest 5 minutes-

AMRAP 5 Minutes

25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (50/35)

25ft Handstand Walk

25ft Single Arm Overhead DB Walking Lunge (Right arm) (50/35)

25ft Handstand Walk

Rx+ as written

Rx 35/25 and 2 wallwalks instead of 25′ handstand walk

*Every 25 ft =  2 reps

Death by Double Box Bar Muscle Up (AMRAP – Rounds and Reps)

Death by Double Box Bar MuscleUps

Minute 1: Complete 2 Box Bar Muscle Ups

Minute 2: Complete 4 Box Bar Muscle Ups

Minute 3: Complete 6 Box Bar Muscle Ups

….Until you can no longer complete the amount of reps within the minute

Max amount of rounds: 16

Scoring

Today we are scoring with  Rounds = The minute you COMPLETED  AND  Reps = The number of reps into the last round

Example: I got through minute 5 and completed 6 Box Bar Muscle Ups on the next minute.

My Score = 5 rounds + 6 reps

EVERYONE SHOULD WATCH VIDEO DEMOS TO UNDERSTAND THE MOVEMENT!!!

STIMULUS and GOALS

How to Pace : SPRINT. The Goal of this is to get as far as you can in the clock. This is an endurance style workout.

How it should Feel : CARDIO

WORKOUT STRATEGY & FLOW

Set box at collar bone height.

Box Bar MuscleUp  We are working on endurance and muscle fatigue.

The first few rounds will be simple and then you will have to start going right into each repetition while breathing gets taxed and lats and triceps start to feel the burn.