CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Warm-up:
2:00 on any machine
1:00 Samson Stretch
1:00 Barbell Forearm Smash
1:00 Banded Triceps Stretch
2-3 Rounds for Quality:
5 “YTW” on Rings or w/ Crossover Symmetry
10 Hanging Straight Leg Lifts
5 Inch Worm w/ Pushups
10 Alternating Cossack Squats
200m Row
Weightlifting
Thruster
On the Minute for Max Load:
1 Barbell Thruster
Females start at 95 or 65 and add 5# each minute
Males start at 135 or 95 and add 10# each minute
The workout will continue until we cannot make the lift within the minute provided.
Score is the heaviest load
Barbell comes from the FLOOR!
Metcon
Always Remembered (Time)
Teams of 2:
Buy-In: 2001 Meter Row
4 Rounds:
9 Rope Climbs or 45 Pullups
11 Bear Complexes
Cash-Out: 2977 Meter Row
RX – 45 Pullups and 115/85
RX+ – Rope Climbs and 135/95
“Always Remembered” is an annual partner workout we do on CompTrain to honor the victims of the 9/11/01 terrorist attacks on New York City
The 2001 meter row represents the year
The 4 rounds represents the four planes
The 9 Rope Climbs represents the month
The 11 Bear Complexes represent the day
The 2977 meter row represents the lives lost
Goal is 20-30 minutes
Individual version:
2001 Meter Row buy-in
Then…
4 Rounds:
9 Clusters (135/95)
11 Strict Pull-ups