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Today's WOD


CrossFit – Fri, Sep 29

September 29, 2023 in Uncategorized

CrossFit Indian Trail – CrossFit

Squat Warm-Up #1 (No Measure)

2:00 bike
Banded Lat stretch
spiderman and reach
squat hold and flossing w/plate
ankle flexion on box with heavier KB on knee or banded ankle distraction from rig
10 air squats + 10 cossack squats
banded side steps (12-15x/leg)
banded tempo air squats(5x) and pulses(8x)
*Barbell warm up

Tempo Back Squats (5×3 building
)

1 set at 5.5 RPE

2 sets at 6 RPE

2 sets at 6.5 RPE

*Tempo is 3 seconds down, 3 second pause in bottom

Tater Tots (Time)

Partner Workout:

For time:

400 Box Step-ups (20” all athletes)

*Every 2:00 (including 0:00) perform 4 Synchro Power Cleans (185/115) (135/95)

*Split all box step up reps as needed

**Synchro is the clean at full hip extension

Individual Version:

For time:

200 Box Step-ups (20” all athletes)

*Every 2:00 (including 0:00) perform 4 Power Cleans (185/115) (135/95)

*Time cap 20 minutes

Previous WODs

September 22, 2023

CrossFit – Fri, Sep 22

September 21, 2023

CrossFit – Thu, Sep 21

September 20, 2023

CrossFit – Wed, Sep 20

September 19, 2023

CrossFit – Tue, Sep 19

September 18, 2023

CrossFit – Mon, Sep 18

September 16, 2023

CrossFit – Sat, Sep 16

September 15, 2023

CrossFit – Fri, Sep 15

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