CrossFit Indian Trail – CrossFit
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)