CrossFit Indian Trail – CrossFit
Warm-up (No Measure)
“Your mind is not your shoe size” – Jim Kwik
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Dead Meat (Time)
1 Mile Run, 50 Box Jumps, 50 Deadlifts
800 Met Run, 35 Box Jumps, 35 Deadlifts
400 Meter Run, 20 Box Jumps, 20 Deadlifts
Box – 24″/20″
Barbell – 185/135 or 155/105
The intended time range is around 25-30 minutes
The bar is designed to be on the lighter side of moderate.
This should be a weight that you can cycle for 30+ unbroken reps when fresh
Jump up to the box for RX
Stand to full extension on top of the box
We recommend jumping or stepping down over the riskier rebounding option.
1 mile run – 2k row or 100/75 calorie bike
800m run – 1k row or 50/35 calorie bike
400m run – 500m row or 25/18 calorie bike
Box jump – Jumping Lunges (50-35-20)
Deadlifts – Double DB deadlift (50-35-20)(50’s/35’s)
Single DB deadlift (75-50-25)