CrossFit Indian Trail – CrossFit
Warm-up
Spiderman and reach
standing kang squats
10 bird feeders/leg
8-10 kip swings
3-5 strict pull ups
5-7 get out of pools with barbell on rig
5 cal row
5 cal bike
Cherry Pie (Time)
3 sets
21-15-9
Calorie Row
18-15-12 Calories Echo Bike
*Rest 5 Min between sets.
*Females Calories: 18-12-6 (16-13-10 Echo Bike)
Target Time each set: sub 5 minutes
Time Cap each set: 8 minutes
Note: If you do not rest the entire 5 minutes, it is not Rx
Gymnastics
50% of your 2 minute Bar Muscle Up test from week 1
right into 1 minute of max Box Bar Muscle Ups [box height set approximately forehead height]
— rest 2 minutes —
40% of your 2 minute Bar Muscle Up test from week 1
right into 90 seconds of max Box Bar Muscle Ups [box height set approximately forehead height]
— rest 2 minutes —
30% of your 2 minute Bar Muscle Up test from week 1
right into 120 seconds of max Box Bar Muscle Ups [box height set approximately forehead height]
* If you have bar muscle ups, you can work on the above. If not, ask your coach which progressions you can work on.