CrossFit Indian Trail – CrossFit
Warm-up (No Measure)
10 pvc pass throughs +5 pvc rotations
1:00 minute overhead opener
5 spider man and reach
10 air squats +10 alternating warrior squats
10 push ups
3-5 strict pull ups + 8-10 kip swings + 5 hips to bar
barbell warm up
On the Minute x 10:
Minutes 1-5 – 1 Pausing OHS + 1 OHS
Minutes 6-10 – 1 OHS
Set #1 – 50% of estimated 1RM OHS
Set #2 – 52%
Set #3 – 54%
Steadily climb from here, building to a *moderate* but not a heavy for the day. Positioning over anything else.
In the first five minutes, we have two reps per minute. The first is a pause of 2s in the bottom, and the second has no pause. In the second five minutes, we have a single rep per minute, and there is no pause.
High Noon (Time)
5 Rounds, resting 1:00 between:
15/12 Calorie Row
9 Overhead Squats (95/65)(75/55)
3 Bar Muscle-Ups (9 Chest to Bar)
RX – (75/55) & 9 Chest to Bar
RX+ – (96/65) & 3 Bar Muscle Ups
Combining movement patterns we could see in the final week of the Open.
The rest period between sets allows us to regroup between rounds, to fine tune our positions and technique. It is not about absolute intensity, and more so to preserve the quality of our movement.
OHS barbell is intended to be on the lighter side. Unbroken each set.
Bar Muscle-Ups should be a quick set as well, which we can modify with less volume, or a different movement based on where we are in our progression.