CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Quad Stretch
Knee To Chest
Banded Pass Throughs
Active Samson
Active Spidermans
Banded Pull Aparts
Air Squats
Push-up to Down Dog
Banded Good Mornings
Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Squat Hold: 45 Seconds
Child’s Pose: 45 Seconds
Wrist Stretch: 45 Seconds
Chest to Bar Prep:
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups (Chest to Bar if Possible)
5 Lat Pressdowns (Kip Swing with Big Press Down)
3 Chin Over Bar Pull-ups
3 Chest to Bar Pull-ups
Front Squat Prep:
Establish Front Rack
5 Pausing Front Squats (Big Chest)
5 Front Squats (Slow on the Way Down, Spreading Floor)
Burpee Prep:
6 Frog Hops
3 Pausing Burpees (Exaggerating Standard)
3 Burpees (Flopping Down)
Weightlifting
1 Pausing Front Squat + 1 Front Squat (Build to a heavy complex)
15 minutes to build to a heavy set of complex
Metcon
Satan’s Whiskers (Time)
3 Rounds:
10 Chest to Bar Pull-ups
10 Front Squats (165/110)
10 Burpees
Movement Substitutions:
Reduce Reps
Chin Over Bar Pull-ups
Jumping Chest to Bar or Jumping Pull-ups
Banded Chest to Bar or Banded Pull-ups
Ring Rows