CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
:30 on/off singles/doubles
3 way banded shoulder stretch
squat hold and flossing
warrior squats
y’s t’s w’s cuban presses
alternating step ups
air squats
kip swings
* empty barbell warm up
Weightlifting
Metcon (Weight)
EMOMx8
minutes 1-3: 5 touch and go hang power snatch @55-65%
minutes 4-8: 1 hang power snatch
*build to a tough single for the day
Scoring Weight (higher is better)
Metcon
Metcon (No Measure)
Every minute for 12 minutes (3 rounds):
Minute 1
2-4 Bar Muscle-Ups
Minute 2
6-10 Overhead Squats @ 95/65 lbs
Minute 3
6-10 Barbell Thrusters @ 95/65 lbs
Minute 4
Assault Bike Easy Spin for 30 seconds
Rest 2:00
Every minute for 16 minutes (4 rounds):
Minute 1
Max Double-Unders for 40 seconds
Minute 2
10-14 Single Dumbbell Box Step Overs 24/20 inches @ 50/35 lbs
Minute 3
6-10 Single Arm Dumbbell Hang Squat Cleans @ 50/35 lbs
Minute 4
Assault Bike Easy Spin for 30 seconds