CrossFit Indian Trail – CrossFit
Warm-up
Squat Warm-Up #1 (No Measure)
2:00 bike
spiderman and reach
squat hold and flossing
10 air squats
10 single leg heel taps from small box
banded side steps
banded tempo air squats
*Barbell warm up
Before metcon :
prone snatch grip scorpions
y’s t’s w’s cuban presses
15-20 banded good mornings
5 empty barbell muscle snatches
10 empty barbell power snatches
Weightlifting
Back Squat (5×3@87%)
Metcon
Pumpkin Pie (Time)
FULL SEND FRIDAY!!!
50 Power Snatches (95/65)
100’ Overhead Walking Lunge (95/65)
Target Time: 5-6 minutes
Time Cap: 9 minutes
STIMULUS and GOALS
How to Pace: PAIN CAVE! Make it hurt today!
How it should Feel: PAIN!! The hurt will set in near the end of the power snatches, push through and get to work on the lunges!
Accessory
3 Sets (Not For Time)
15 Candlesticks