CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Active Samson
Hollow Hold
Active Spidermans
Arch Hold
Air Squats
Push-up to Down Dog
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Warrior Squats: 1 Minute
Front Rack Stretch: 1 Minute
Toe to Bar Prep:
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Toes to Bar
7-10 Kips – Gradually Building to Toes to Bar
Burpee Prep:
3 Bar Facing Burpees (Each Partner)
Hang Squat Clean Prep:
2 High Hang Power Cleans
2 Hang Power Cleans
2 Pausing Front Squats
2 High Hang Squat Cleans
2 Hang Squat Cleans
Thruster Prep:
3 Pausing Thrusters (Bar Pauses on Shoulder Before Squatting)
3 Thrusters
*Build to working weight*
Rehearsal:
1 Round
2 Bar-Facing Burpees
2 Hang Squat Cleans
2 Toes to Bar
2 Thrusters
2 Calorie Assault Bike
Each Partner (Waterfall Style)
Metcon
Metcon (AMRAP – Reps)
“Speed Bump”
Teams of 3
For Time (30 Minute Time Cap):
2 Rounds
30 Bar-Facing Burpees
30 Hang Squat Cleans (95/65)
30 Toes to Bar
30 Thrusters (95/65)
1000m Run Together
2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (115/80)
30 Toes to Bar
30 Thrusters (115/80)
100/75 Calorie Row
2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (135/95)
30 Toes to Bar
30 Thrusters (135/95)
For Mixed Teams, complete one of the following:
2 Guys, 1 Girl: 90 Calories
2 Girls, 1 Guy: 85 Calories
Movement Substitutions:
Reduce Reps
Toes as High as Possible
Knees to Chest
Knees Up