CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
spiderman and reach with hamstring lockouts
squat hold and flossing
alternating quad stretch and figure 4’s
8-10 bird feeders/leg
10 air squats
8-10 kips swings
y’s t’s w’s cuban presses
handstand hold + 2-3 eccentric hspu’s
3-5 strict pull ups
3-5 hspu’s
* empty barbell warm up
5 light dead lifts
5 light presses
5 light back squats
5 light thrusters
5 light power snatches
Weightlifting
Back Squat
Every minute for 6 minutes (6 rounds):
Max Back Squats for 20 seconds @ 70%
*Perform box squat if needed to reduce joint stress
Score is total reps
Metcon
Metcon (3 Rounds for time)
On a 30:00 running clock
0:00-10:00
Fran
21-15-9
Thruster 95/65 75/55
Pullups
**5:00 CAP**
10:00-20:00
Diane
21-15-9
Deadlift 225/155 185/125
HSPU (Double DB Push Press 50’s/35’s)
**5:00 CAP**
20:00-30:00
Isabel
30 Power Snatches 135/95 95/65
**5:00 CAP**
Score is time for each of the three pieces. If you do not complete a piece in the 5:00 cap, your score is 5:00 plus :01 for each missed rep.
Wodify will ask you for 3 times.