CrossFit Indian Trail – CrossFit
Warm-up
spiderman and reach
wrist stretch
pigeon stretch
squat hold and flossing
ATG plate split squats (5x/leg)
banded side steps (12-15/leg)
banded tempo air squats (5-7x)
walking lunges (10x)
5 tempo push ups
hanstand hold (20-30 seconds)
5 wallballs
6 front rack light DB lunges
5 wallballs
6 front rack DB (wod weight) lunges
Metcon
Rottweiler (Time)
50 Wall Balls (20/14) (10’)
200ft Front Rack Dumbbell Lunge Walk (50s/35s)
50 Wall Balls (20/14) (10’)
*Ladies 10’ today.
Rx+ as written
Rx 20/14#, (10’/9′),35/25#’s
TARGET SCORE
Target Time: 7-8 minutes
Time Cap: 10 minutes
STIMULUS and GOALS
How to Pace: GRIND! We know the sets are daunting for Wall balls and lunges, but aim to stay strong and don’t stop moving! Consistency and smart sets are key here.
How it should Feel: MUSCULAR ENDURANCE! Those wall ball to lunge combo will have your legs and shoulders screaming to stop! Don’t listen and push through. We are working on building leg endurance for a moderate time domain workout here.
Gymnastics
Metcon (4 Rounds for time)
4 sets
90 second AMRAP
20 Deficit Push Ups (45/25 plate)
Max Freestanding Handstand Hold WITHOUT moving hands [up to the 90 second mark on clock]
– rest 90 seconds between sets-
*If you can’t free handstand then you can handstand on the wall.