CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

Thursday :30 Mobility

Mobility to prepare for the remainder of the week. If you have access to the gym and would like to head in to mobilize further, that is ideal. But the provided stretches are designed so that we can do these at home if need be.

UPPER BODY

1. Puppy Pose: 1 Minute

2. Shoulder to Floor: 1 Minute

3. Wrist Stretches: 1 Minute

LOWER BODY

1. Couch Stretch: 2 Minutes Each Side

2. Pigeon Pose: 2 Minutes Each Side

3. Butterfly: 90 Seconds

4. Pike: 1 Minute

5. Straddle: 1 Minute

6. Spiderman Hold: 1 Minute

MOVEMENT VIDEOS

https://www.youtube.com/watch?v=C33JkG6hL7c

https://www.youtube.com/watch?v=7QezJ6ChBDU

https://www.youtube.com/watch?v=iucVfjZRzBM

https://www.youtube.com/watch?v=WS9Lz6txIxY

https://www.youtube.com/watch?v=CLYDhA-z9SI

Skill Work

Metcon (No Measure)

Work with your Coach to practice a skill you need to work on. Gymnastics and Weightlifting should be the focus.

Metcon

CrossFit Games Open 11.6 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.