CrossFit Indian Trail – CrossFit

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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