CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
barbell on rig shoulder opener
squat hold and flossing
5 standing kang squats
10 alternating warrior squats
y’s t’s w’s cuban presses
*barbell warm up (general)
good mornings, back squats, presses, front squats
* barbell warm up (snatch)
snatch high pulls,
snatch grip behind the neck push press, back squat with press, snatch balance, snatch drops
Weightlifting
High-Hang Snatch
2 High Hang Snatch @ 60% 1 RM Snatch
2 High Hang Snatch@ 65% 1 RM Snatch
2 High Hang Snatch @ 70% 1 RM Snatch
2 High Hang Snatch @ 70% 1 RM Snatch
2 High Hang Snatch @ 70% 1 RM Snatch
*yes these are supposed to be squat snatches
Metcon
Maverick and Goose (Time)
2 Sets (1 set every 10 minutes)
12/10 Calorie Echo Bike
12 Burpee Box Jump Overs (30/24)
12/10 Calorie Echo Bike
9 Burpee Box Jump Overs (30/24)
12/10 Calorie Echo Bike
6 Burpee Box Jump Overs (30/24)
*Sub 15/12 Calorie Assault Bike, 250m/200m Row, 200m Run, OR 80 Double Under for Rx’d if needed.
* Time cap 7 minutes per round