CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
spiderman and reach
banded shoulder stretch
standing kang squats
cossack squats
bird feeders
alternating step ups
kip swings + strict pull ups
* empty barbell warm up
Weightlifting
Metcon (Weight)
EMOM x Until a strong 3
reach a strong triple for the day, leave some in the tank:
Min 1: 3 power cleans
*starting @ 55% 1RM PC, add 20lb total per set; Ladies add 10lb total per set
Min 2: 30 sec max alt box step ups 24/20″ – unloaded w/ footwork focus
*Continue until you hit a tough set of 3 PC’s with good form
Scoring
Weight (higher is better)
Metcon
Metcon (3 Rounds for time)
For Time:
10 Front Squats (95/65)(75/55)
20 Toes to Bars
10 Barbell Thrusters (95/65)(75/55)
1 Min Rest
10 Front Squats (95/65)(75/55)
15 Chest-to-Bar Pull-Ups (Kipping PU)
10 Barbell Thrusters (95/65)(75/55)
1 Min Rest
8 Front Squats (95/65)(75/55)
10 Bar Muscle-Ups (20 C2B Pull-ups)
8 Barbell Thrusters (95/65 )(75/55)
*3 minute cap on BMU