CrossFit Indian Trail – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

“Your mind is not your shoe size” – Jim Kwik

Warm-up:

Follow Coach Margee!

Metcon

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

DEADLIFTS:

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

BOX JUMPS:

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.

MODIFICATIONS:

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)