CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
2:00 any machine…
1:30 banded shoulder distraction per side
1:00 banded tricep stretch each side
2:00 Kettlebell calf smash each side
1:30 Pigeon pose each side
2-3 rounds:
250m row
15 banded pull aparts
10 scap pullups
5 strict pullups
:20 HS hold on wall
:30 shoulder taps
Gymnastics
Metcon (No Measure)
Strict Gymnastics
From 0:00 to 6:00
Alternating movements
30 DU
3 strict c2b
From 6:00 to 12:00
Alternating movements
:30 free standing HS practice
:10 strict pullup static hold (chin over)
on the 12:00
3 sets of 12: deficit pushups (hands on plates or DB’s)
Metcon
Big Baller (AMRAP – Rounds and Reps)
AMRAP 18:
50 Wallballs (20/14)
40/30 Calorie Bike
30 Deadlifts (225/155)(Double Dumbbell Deadlift )
20 Double-Dumbbell Push Press (50’s/35’s)(Single DB)
10 Bar Muscle Ups (10 Burpee Pullups)
Goal is to complete 1 to 1.5 rounds on this workout, so modify accordingly.
Wallballs should be a weight you can do 50+ unbroken when fresh.
Deadlifts should be a weight that you can cycle 25+ reps unbroken when fresh.
Dumbbells should be completed in 2-3 sets.
Bar muscle ups should be done within 3 sets.