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CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Open Primer
1 minute row
5 spider man and reach
wrist stretch
ankle mobility (kb on knee moving back and forth)
5 pvc rotations and 5 pass throughs
10 air squats +5 overhead squats w/pvc
8-10 kip swings +3 strict toes to bar
10 kb swings + 5 presses each side
4 prone swimmers
10 second handstand hold + 6 weight shifts or shoulder taps (one side to other)
warm up overhead squats
Metcon
Metcon (No Measure)
On the Minute x 20 (4 Rounds):
Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch)
Minute 2: 15/12 Calorie Row
Minute 3: 5 Toes to Bar + 10 Single Arm Dumbbell Hang Clean and Jerks (50/35)
Minute 4: Handstand Walk Practice
Minute 5: 12/9 Calorie Bike
STIMULUS
Working through 5 different stations today for a total of 4 rounds
We have mono-structural, gymnastics, and weightlifting all packed into this 20 minute workout
The goal here is to expose you to a variety of movements in a long and sweaty EMOM
You’ll work for 30-50 seconds at each station and use the rest of the time as rest/transition
There is no rest between round
Station 1: Pause for 2 Seconds in the Bottom of Each Rep
Station 2: Choose a Calorie Number You Can Complete in 45-50 Seconds
Station 3: Choose a Toes to Bar Variation You’ll Complete Unbroken & Switch Hands Every 5 Reps on the Single Arm Dumbbell Hang Clean and Jerks
Station 4: Spend 45-50 Seconds Practicing on Your Hands
Station 5: Choose a Calorie Number You Can Complete in 45-50 Seconds
SUBSTITUTIONS
Toes to Bar
Reduce Reps
Feet as High as Possible
Knees to Elbows
Knees to Chest
Handstand Walk
Handstand Weight Shifting: Video
Box Shoulder Taps: Video