Announcements
Happy Birthday Samantha Niday!
CrossFit Indian Trail – At Home
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