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CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

Benchmark Day!

250m row

10 russian baby makers

5 lateral step downs/side (low box)

8 birdfeeders/side w/(light kb)

10 alternating lunges w/twist

10 hollow rocks

20 banded good mornings

:10 on/off assault bike for 1 minute

*warm up deadlifts

Metcon

CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:

10 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

15 Deadlifts, 185# / 135#

15 Box Jumps, 24″ / 20″

20 Deadlifts, 225# / 155#

15 Box Jumps, 24″ / 20″

25 Deadlifts, 275# / 185#

15 Box Jumps, 24″ / 20″

30 Deadlifts, 315# / 205#

15 Box Jumps, 24″ / 20″

35 Deadlifts, 365# / 225#

15 Box Jumps, 24″ / 20″
While some of you may not have a prior score on this workout, as you may have started CrossFit after 2014, Open Season is upon us and it’s time we start to get the feeling of these workouts.

When this workout came out in 2014, you were allowed to do step-ups, but let’s follow the current open standards, where “RX” will always be jumping. You may step down, but you must have a two foot take off and two foot landing on the box, then standing tall to full extension.

There are a lot of deadlifts in this workout so I have two recommendations:

1 – Break them up sooner than you may think you need to, taking short disciplined breaks.

2 – Be aware of your technique and keeping a nice flat, “set” back.