CrossFit Indian Trail – CrossFit

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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.