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.