CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Seek not good from without; seek it within yourselves, or you will never find it.” – Epictetus
WARM UP
2:00 any machine
1:00 couch stretch/side
1:00 banded shoulder distraction/side
1:00 pigeon/side
2 Rounds, :30s each:
Bike
Banded Strict Press
Banded KB Swings
Banded Scap Pushups
Barbell warm up
Metcon
Metcon (Time)
Gymnastics Stamina
For Time:
21-15-9
Calorie Bike
Bar-Facing Burpees
Repeat from last week. Please use a bar versus a DB regardless of how you did it the first time. Barbell with plates is required for “RX”. As is two foot jump over the bar, chest and thighs to the floor on the burpee, etc.
Try to increase your bike RPM by 3-5 this week to push for a faster time.
Middle Management (Time)
For Time:
40/30 Calorie Row
20 Squat Snatches (115/85)(95/65)
40/30 Calorie Row
Today’s training day will dial in the higher skilled squat snatch
Our conditioning piece today is a quick 3-station workout
This shorter cardio and weightlifting workout is designed to take between 6-10 minutes.
Choose a light-moderate weight on the snatches that you *could* cycle for reps, but will likely complete as quick singles today.
Should be able to complete the snatches in 4 minutes, or 5 reps per minute.
MODIFICATIONS
Row
-30/21 calorie bike
-400m run
Squat Snatches
-power snatches
-40 single DB power or squat snatches