CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“True happiness is to enjoy the present, without anxious dependence of the future” – Seneca
MOBILITY
2:00 any machine
1:00/side cross body stretch
:45/side banded 3-way shoulder
1:00/side banded hamstring distraction
6:00 for quality – 30 single unders
200m row
10 PVC pass throughs
5 inchworm to pushups
Weightlifting
Front Squat + Back Squat
5 supersets:
3 Front Squats
6 Back Squats
Rest as needed between sets.
All precentages based on 1RM Front Squat:
1 – 50%
1 – 53%
2 -56%
2 – 59%
4 – 62%
STIMULUS
This is the first time we’ve seen this squat sequence since our Hard Hat cycle
These squat supersets are designed to train your stamina
We’ll take the bar from the rack for both of these movements
Move directly into your back squats after completing the 3 front squats
All 9 reps should be completed within 2 minutes
Metcon
Flinstones v2 (AMRAP – Rounds and Reps)
AMRAP 20:
50 Wallballs (20/14)
40 Single Arm Alternating DB Snatches (50/35)
23/16 Calorie Bike
20 Toes to Bar
STIMULUS
Last repeated on 12/2/19 but slightly different.
Over the 20 minutes of work, we can expect to complete 1.5-2 rounds.
WALLBALLS
Choose a weight that you can complete for 50+ reps unbroken when fresh
ALTERNATING DB SNATCHES
Choose a weight that you could complete 30+ reps unbroken when fresh
We’ll alternate arms on every rep for a total of 20 each side
both heads of the DB should make contact with the floor between the feet
TOES O BAR
If you have 20+ toes to bar unbroken when fresh, let’s complete this station as written.
If you’re not there yet, consider reducing reps or choosing a variation from subs
WALLBALLS
-50 Jumping Air Squats
-50 Single DB Goblet Squats
-50 WB squat cleans
DB SNATCHES
-40 barbell power snatches (light)
-40 odd object ground to overhead
-40 KB swings
-40 Slamballs
BIKE
-30/24 calorie row
-300m run
TOES TO BAR
-reduce reps
-feet as high as possible
-knees to eblow/chest/waist
-20 toe raises
-20 weighted abmat situps