CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

“Culture eats strategy for breakfast” – Peter Drucker

MOBILITY

2:00 lying front rack stretch

2:00/side couch stretch

2:00/side pigeon stretch

ACTIVATION

EMOM 12

1- 15/12 Calorie Row

2 – 10 Cossack Squats

3 – 20 step back lunges

4 – 5 pushups + 5 strict pullups

Barbell warm-up

Gymnastics

Metcon (Weight)

Bar Muscle-up Stamina

5 rounds, based on your specific percentages:

35% max bar muscle-ups

3 power cleans

Rest 2:00 between sets

Barbell percentages increase based on your 1rm power clean, but bar muscle up % stays at 35%.

Barbell percentages:

1 – 73%

2 – 76%

3 – 79%

4 – 82%

5 – 85%
Score is the heaviest power clean triple of the day.

MODIFICATIONS

reduce reps

jumping bar muscle up from box

strict chest to bar pullups

kipping chest to bar pullups

renegade row

Metcon

Pipe Down (Time)

21 – 15 – 9

Power Cleans (115/85)(95/65)

Hand-Release Pushups

Directly into…

21 – 15 – 9

Push Presses (115/85)(95/65)

Toes to Bar
Today’s workout includes two couplet workouts that consist of a barbell lift and gymnastics movement.

Your score is the total time it takes to complete all 180 reps.

We expect this piece to take between 12-20 minutes to complete.

BARBELL MOVEMENTS

Looking to use a light-moderate weight for both barbell movements, ideally the same weight, so use the more challenging movement to determine your weight.

This should bea weight that allows you to complete 21+ reps unbroken when fresh

Barbell starts on the ground, and remember no rebend of the knees in push press.

HR PUSHUPS

at the bottom of each pushup, the hands must lift off the floor to standardize the movement.

Should be able to complete 21+ reps unbroken when fresh

TOES TO BAR

If you have 15+ unbroken TTB when fresh, complete this piece as written.

MODIFICATIONS

Power cleans – 30-20-10 single DB power cleans, or equal reps double DB power cleans

Pushups – reduce reps, regular pushup with hand on box/bench, knee hand release pushups

Push press – 30-20-10 single DB push press, equal reps double DB push press

Toes to bar – reduce reps, feet as high as possible, equal reps knees to elbow/chest/waist, equal rep toe raises, 2x abmat situps, equal rep weighted abmat situps.