CrossFit Indian Trail – CrossFit
Warm-up (No Measure)
Laying Front Rack Stretch – 1:00
squat hold and flossing
banded side steps and kick backs
y’s t’s w’s or crossover symmetry
EMOM x 6 (2 Rounds):
Min 1: Any Machine
Min 2: 10 Box Step-Ups + 10 Air Squats
Min 3: 5 Elbow Rotations + 5 Strict Presses + 5 Front Squats (Empty Barbell)
4 Sets of 10 @ 60% of 1RM Strict Press
1 Set of 10+ @ 60% of 1RM Strict Press
[Leave 2-3 Reps In The Tank On Max Set]
FLOW: Complete 4 sets of 10 unbroken strict presses from a rack, resting 2-3 minutes between each set. Following the third set, complete 1 set of 10 or more unbroken strict presses. This is essentially a “near max set.”
STANDARDS: Knees stay locked. Bar touches the shoulders in the bottom position. Elbows fully lockout at the top with the head through the arms.
SCORE: Enter reps completed for the set of 10+
– Sub Dumbbells
Hide & Seek (Time)
Box Jump Overs (24″/20″)(20″/16″)
CONDITIONING CATEGORY: Threshold
BOX JUMP OVERS: Two foot take off. No need to stand fully. 27 reps should take less than 1:00.
THRUSTERS: 3 sets max. 27 reps should take less than 2:00.
– Pace the box jump overs. Step down if needed to keep the heart rate under control.
– Hold on for big sets of thursters.
– Quick transitions.
– Be mindful of the timing of your rest periods.
BOX JUMP OVERS
– Reduce Reps
– Reduce Box Height
– Box Step-Overs
– Broad Jumps
– Reduce Reps
– Reduce Load
– Double Dumbbell Thrusters