CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
Down and back rig:
spiderman
Lunge and twist
Inch Worm
alternating figure 4’s
Then:
15 banded good mornings
10 air squats + cossack squats
10 Light DB presses
10 Scap Pull ups + 10 kip swings
10 pull ups/ring rows
banded side steps and kickbacks +5 tempo banded air squats
Barbell warm up
5 good mornings, 10 elbow rotations, 5 tempo backsquats, 5 pausing backsquats
Weightlifting
Back Squat
3 Sets of 8 Back Squat with (3:0:2:0) Tempo (3 second descent, no pause in bottom, 2 second ascent, no pause at top)
**This should not exceed 50% of 1RM Back Squat
***Trend towards going too light and actually holding the tempo over going too heavy
Metcon
Metcon (Time)
Blue Shark:
RX+:
For Time
50 Chest to Bar Pull Ups
35 Alternating Pistols
20 Devil Press Double DB (50/35)
RX:
For Time
50 Chin Over Pull Ups
35 Ring Assisted Alternating Pistols
20 Devil Press Double DB (35/25)
** Scale accordingly! You shouldn’t be exceeding 15 minutes.
** Please note, if you are hitting the RX, RX+ button, you must do the workout as written.
Example: Ring assisted pistols means, one arm on ring. Band does not count