CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
banded lat stretch
8-10 kip swings
8-10 bird feeders
10 alternating figure 4’s
8-10 light DB presses
8-10 alternating walking lunges
8-10 alternating box step ups
8-10 push ups
5-7 toes to bar
Gymnastics
Metcon (AMRAP – Reps)
As Many Reps as possible in 4 minutes:
Toes to Bars
*10 sec rest cap rest between sets
RX+ – As Written
RX – Toes to Rig (without letting feet free fall to the ground – stay above 6″)
Weightlifting
Power Snatch
EMOM…
1 Power Snatch *Build each minute to a tough single *start around 60% current 1RM
Score is heaviest load.
*Cap at 10:00*. Shouldn’t take more than 10 attempts to find a “tough” single for the day. This is NOT necessarily a MAX.
Metcon
Metcon (2 Rounds for reps)
As Many Rounds and Reps as possible in 5 minutes:
7 Dual Dumbbell Shoulder to Overheads @ (50/35)(35/25)
Dual Dumbbell Front Rack Walking Lunges 25 feet @ (50/35)(35/25)
36 Double-Unders
Dual Dumbbell Front Rack Walking Lunges 25 feet @ (50/35)(35/25)
*Rest 3:00*
As Many Rounds and Reps as possible in 5 minutes:
1 Rope Climb 15 feet (5 Chest to Bar)
6 Dumbbell Box Step-Ups 24/20 inches @ (50/35)(35/25 and 20/16)
12 Hand Release Push-Ups