CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
pvc pass throughs and rotations
spiderman and reach with hamstring lockouts
bird feeders
banded good mornings
calf stretch
leg swings forward/backward and side to side
tempo empty barbell deadlifts
step ups and box jumps
Metcon
Metcon (Time)
3 rounds
200m run
15 Deadlifts (135/95)
10 box jumps (24/20) (Open Standard – step down)
*rest 1:1 between rounds
–Rest 3 minutes after these 3 rounds
3 rounds
200 m run
10 Deadlifts (225/155) or @55% of max
10 box jumps (24/20 and Open standard – step down)
*rest 1:1 between rounds
–Rest 3 minutes after these 3 rounds
3 rounds
200 m run
8 deadlifts (275/185) or 65% of max DL
10 box jumps (24/20 and Open standard – step down)
*rest 1:1
*deadlifts should be unbroken. If not, then scale weight.
Weightlifting
Optional if you have time
Snatch (12 minute EMOM @50-60%)
12 minute emom
1 rep at light weight (technique focused)
4 snatches @ mid thigh
4 snatches @ knee
4 snatches @ below the knee