CrossFit Indian Trail – CrossFit
Warm-up (No Measure)
On the 2:00 x 6 (2 Full Rounds, 12:00 Total):
Minutes 1+2 – 1:40s Light Bike
Minutes 3+4 – 5 Strict Pull-Ups/Ring Rows, 10 Pushups, 15 Sit-Ups + 30 Double-Unders
Minutes 5+6 – Half of the Barbell WU (below)
Round 1 – 5 Good Mornings, 5 Elbow Rotations, 5 Strict Presses
Round 2 – 5 Deadlifts, 5 Hang Muscle Cleans, 5 Power Cleans
Tres Leches (3 Rounds for time)
On the 0:00… “Tres Leches” Part #1
30 Clean and Jerks (135/95)
On the 10:00… “Tres Leches” Part #2
30 Kipping HSPU
30 Bar Muscle-Ups
On the 20:00… “Tres Leches” Part #3
1 Mile Run
Enter all three completion times, where our score for the day is the sum total (the system will add the three together for us).
On parts #1 and #2, we have an 8:00 time cap for completion. This allows at a minimum, 2 minutes of rest before moving on to the following part.
Stimulus wise, we are looking for our “Grace” weight. That is, a weight we are very confident we could complete 10+ reps with unbroken. In the second part, we are looking to complete as Rx if we have 15+ unbroken kipping HSPU and 9+ unbroken Bar MU. If we do not, let’s modify the repetitions so that we have a target to finish. Take your unbroken repetitions and multiply that by 2, which will be a good starting point for planning purposes.
If we are unable to run today, let’s row 2,000m for males, and 1,600m for females.