CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo
10m high knee karaoke
10m toy soldiers
10m quad stretch
10m spiderman and reach/side
10 russian baby makers
15 banded good mornings
banded monster walks
10 lateral step downs
5 tabletops with 5 second pause at top
barbell warm up
Weightlifting
Front Squat
On the Minute x 9:
1 Tempo Front Squat
Tempo:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand
Sets 1-3: 60%
Sets 4-6: 64%
Sets 7-9: 68%
STIMULUS
Switching up the tempos and percentages over last weeks ‘On the Minute’ Tempo Front Squat Work
Last Weeks Tempos: 5 Second Down, 2 Second Pause, Aggressively Stand
This Weeks Tempos: 3 Seconds Down, 3 Seconds Pause, 3 Seconds Stand
Last Weeks Percentages: 63-67-71%
This Weeks Percentages: 60-64-68%
This will be version 1 of 2 of these Tempo Front Squats, with the next coming a week from today
Metcon
Outside the Box (AMRAP – Reps)
Teams of 2, AMRAP 30:
100 Meter Run, 1 Burpee Box Jump
100 Meter Run, 2 Burpee Box Jumps
100 Meter Run, 3 Burpee Box Jumps
Box – 24″/20″
For scoring, enter total amount of burpee box jumps. This will be an easier trackable in comparison to rounds plus reps.
If the team completes the 5’s(both partners), that would be a score of 10.