CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
500-350-200 Meter Row
After each set:
10 Hollow Rocks
10 Superman Rocks
5 Dowel Passovers + 5 Dowel OHS
3 Inchworms
2 Rounds through, rotating stations every :30s:
Slow Wall Squats
Banded Pull-Aparts
Warrior Squats
Suitcase Deadlifts (changing sides at 15s)
Cossack Squats
Weightlifting
Pause Back squats (Sets #1+2 @ 70% Sets #3+4 @ 73% Sets #5+6+7 @76% )
7 Sets:
1 Pausing Repetition (3s in bottom)
Aim to move quickly through this portion, with at most, 45s rest between sets. This can be completed “on the minute”, or even faster, as we rest as needed.
Metcon
Metcon (No Measure)
“On The 2:00” x 3 Rounds (18:00):
A) 15/12 Calorie Row, 7 Power Snatches, 7 Overhead Squats
B) 15/12 Calorie Row, 15 GHD Sit-Ups
C) 15/12 Calorie Row, 7 Thrusters, 7 CTB Pull-Ups
*You may row/bike/run
Barbell – 95/65
For all stations, we need to be completed by the 1:30 mark. If we exceed that time limit at all, let’s scale back the volume or the loading to ensure we stay within those parameters. We want the rest to make sure we are not turning this into full AMRAP of sorts.