Happy Birthday Angelo Terrigno!
CrossFit Indian Trail – CrossFit
Warm-up (No Measure)
Monday Mobility and Activation
6 Sets, resting as needed between (~2:00):
Set #1 – 3 Reps @ 80%
Set #2 – 1 Rep @ 83%
Set #3 – 3 Reps @ 80%
Set #4 – 1 Rep @ 86%
Set #5 – 3 Reps @ 80%
Set #6 – 1 Rep @ 89%
All percentages based on your estimated 1RM Front Squat. All reps are taken from the rack.
Open Concept (2 Rounds for reps)
70/50 Calorie Row
Max Wallballs (20/14)
Rest 5 Minutes
50 Wallballs (20/14)
Max Calorie Row
Two scores – total wallballs from the first part, and total calorie row from the second.
Two intervals dialing intensity in to these two movements – rowing and wallballs.
Aim is to clear the row in the area of 4:00. If we reach the 4:00 mark in the first part and are still rowing, let’s time cap ourselves there and transition to the wallball.
Get outside the comfort zone with big sets here on both parts on the wallball.
Two scores to enter, and the system will add them together for our score.
Aggressive pace on the opening row, taking advantage of the “sliding scale” that is calorie accumulation, with a row pace that is in the area of our 1K race pace.
Seconds can disappear in the transition from rower to wallball, so let’s be diligent here.
We are looking at 1, potentially 2 sets on the wallball in the first part.
Aim for at most 1-2 breaks on the wallball on the second part. Let’s be aggressive here with our sets.
Assault Bike – 50/35 calories
Running – 800m Run