CrossFit Indian Trail – CrossFit
Warm-up
Metcon
German Shepherd (4 Rounds for reps)
AMRAP 3 Minutes
6 Wall Walks
18 GHD SIt Ups
-rest 2 Minutes-
AMRAP 3 Minutes
54 Double Unders
6 Wall Walks
-rest 2 Minutes-
AMRAP 3 Minutes
18 GHD SIt Ups
54 Double Unders
-rest 2 Minutes-
AMRAP 6 Minutes
6 Wall Walks
18 GHD SIt Ups
54 Double Unders
*If you don’t have a GHD sub 2x Alt. Leg V-Up.
TARGET SCORE
Target Reps each set:
AMRAP 1: 72+ (3+ Rounds)
AMRAP 2&3: 180+ (3+ Rounds)
AMRAP 4: 312+ (4+ Rounds)
Minimum Reps before scaling each set:
AMRAP 1: 48 (2 Rounds)
AMRAP 2&3: 120 (2 Rounds)
AMRAP 4: 234 (3 Rounds)
STIMULUS and GOALS
How to Pace: SPRINT!! Push the pace each workout as it is only a “brief’ amount of time before you get to rest! We want you to blur the line of going to fast each time.
How it should Feel: GASSY or MUSCULAR ENDURANCE! If you are great at these movements, then it will mainly be a “breathy” workout! Otherwise, it will be a core and shoulder burner!
Gymnastics
Bar Muscle-ups
4 sets
90 second AMRAP
10 Burpee Box Jump Overs (24/20)
Max Bar Muscle Ups in remaining time
– rest 90 seconds between sets-
Score is total number of Bar Muscle Ups