CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
pvc pass throughs and rotations
table top with 5 second hold at top (5x)
pigeon stretch
spiderman and reach
2 rounds
8-10 kip swings
5 ATG foot elevated split squats/leg
10 alternating lunges
3-5 chin ups
2-3 foot clamp to stand (if doing rope climbs)
5-8 push ups
Metcon
The Lorax (AMRAP – Rounds and Reps)
Partner Throw down Friday:
AMRAP in 20 minutes
1 Rope Climb (15 ft)
10 Push Ups
25’ Walking Lunge
Wear a weight vest (20/14 lb)
-alternate rounds with a partner (or rest 1:1)-
Rx: No weight vest/3 Burpee Chest to Bar
Scaled: No weight vest/3 Burpee Pull Up
Accessory
Metcon (No Measure)
45:00-60:00+
2-4 Rounds
15 GHD’s
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
10 Strict Toes to Bar
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
15 Oblique twists with medball (each side)
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
*Rest as needed between sets.
GHD Scaling:
*Lower the GHD reps, see your coach for movement explaination.
*Add mats to bottom of GHD
*Abmat sit ups
Strict TTB:
* Strict Leg Raises as high as you can go.
*Kipping TTB
*Knee Raises