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Happy Birthday Samantha Niday!

CrossFit Indian Trail – At Home

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Warm-up

Warm-up (No Measure)

“There is a reason between listening, and waiting for your turn to speak.” – Simon Sinek

8 Minutes For Quality:

20 Jumping Jacks

15 Shoulder Taps http://youtu.be/F2IH6omfYec

*10 Pass Throughs https://www.youtube.com/watch?v=iLup2Kn9INM *

5 Inchworm to Push-ups https://youtu.be/Et0WRT6Q3sA

*Use broomstick, towel, or band

Metcon

Palace (AMRAP – Rounds and Reps)

AMRAP 6:

2 Single DB Reverse Lunges, 20 Double-Unders

4 Single DB Reverse Lunges, 20 Double-Unders

6 Single DB Reverse Lunges, 20 Double-Unders

Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 6:

2 Single DB Power Snatches, 20 Double-Unders

4 Single DB Power Snatches, 20 Double-Unders

6 Single DB Power Snatches, 20 Double-Unders

Continue to add (2) power snatches per round
Scoring – Enter your last completed round, plus reps

* Example – If you completed the round of 12 power snatches + 20 DU, and completed 6 more power snatches by the time cap, your score is 12 + 6

DB Power Snatches will be alternating each rep

Choose a DB weight that when fresh you’d be able to complete 20+ reps unbroken

Shoot for unbroken sets on the double unders

Consistency will beat speed out of the gates

Palace (No Equipment Version) (AMRAP – Rounds and Reps)

AMRAP 6:

2 Odd-Object Reverse Lunges, 20 Double Taps

4 Odd-Object Reverse Lunges, 20 Double Taps

6 Odd-Object Reverse Lunges, 20 Double Taps

Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 6:

2 Odd-Object Ground to Overhead, 20 Double Taps

4 Odd-Object Ground to Overhead, 20 Double Taps

6 Odd-Object Ground to Overhead, 20 Double Taps

Continue to add (2) power snatches per round
Stimulus

Scoring – Enter your last completed round, plus reps

* Example – If you completed the round of 12 reverse lunges + 20 DU, and completed 6 more reverse lunges by the time cap, your score is 12 + 6

Looking to see how far we can get in each of these 6 Minute AMRAPS

Let’s choose an object that allows for both of our arms to be working together for the ground to overhead

Object must start on the ground and finish overhead with both arms locked out for each rep

Shoot for unbroken sets on the double taps

A goal here is to be able to keep moving through the entire 6 minutes, with that in mind find a steady pace from the beginning