CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Let character be your loudest statement.”
2:00 on any machine
1:00 ankle stretch
1:00 wrist stretch
1:00-2:00 FS hold
ACTIVATION
8 minutes
1 minute row
1 minute glute bridges
1 minute row
1 minute single leg glute bridges (:30/side)
1 minute row
1 minute glute bridge walkouts
1 minute row
1 minute medicine ball squats (bear hug ball)
Metcon
Power Outage (3 Rounds for reps)
3 x 5:00 on / 5:00 off
100 DU buy-in, followed by AMRAP
Round 1 – 12 Power Cleans (115/85)(95/65), 4 Burpee BJO’s
Round 2 – 8 Power Cleans (135/95)(115/85), 4 Burpee BJO’s
Round 3 – 4 Power Cleans (155/105)(135/95), 4 Burpee BJO’s
Repeat from 5/2/2018
Each round begins with DU buy-in
Record rounds and reps of the power cleans and burpee bjo’s.
DOUBLE UNDERS
choose a rep variation that allows this station to be cleared in 2 minutes or less, giving at least 3 minutes on the scored portion.
POWER CLEANS
Reps decrease while the weight increases
BURPEE BOX JUMP OVERS
face the box in the burpee portion of the movement (no lateral)
jump up or step up off the floor from the burpee, but must jump up to the box for “RX”
MODIFICATIONS
100 Double Unders
-reduce reps
-150 single unders
-2:30 of practice
-100 double taps
-150 line hops
-50 over and back DB hops
Power Cleans
-12 double DB power cleans (all rounds)
-6 single BD power cleans (each arm)
-12 odd object power cleans
Burpee Box Jump Overs
-12 burpees
Extra Credit
Metcon (No Measure)
2-3 Rounds for Practice
1:00 free standing HS holds
1:00 3 – pause strict pullups
1:00 alternating pistols
1:00 3 – pause deficit pushups
1:00 rest
*3-pause strict pullups: 1s pause halfway up, 1s pause with chin over the bar, 1s pause halfway down
*3-pause deficit pushups: with hands-on db’s or plates, 1s pause halfway down, 1s pause at the bottom, 1s pause halfway up
Work with coaches for any modification needs. (Reference CompTrain app)