CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Coach Led Warm-up
Gymnastics
Metcon (No Measure)
3 alternating sets of:
A1.
Ring Support Hold for Max Duration
*45 sec cap
Rest 90 seconds
A2.
Ring to Chest Isometric Hold for Max Duration
*30 sec cap
Rest 90 seconds
A3.
Bottom of Ring Dip Hold for Max Duration
*30 sec cap
Rest 3 minutes
Coaches – Waterfall method may work best for larger classes. Athlete 1 begins A1 and Athlete 2 begins A1 right at the :45 cap when Athlete 1 is done. And so on…
Doesn’t have to be perfect timing!
If these are very hard for you, please accumulate at least :10 for each movement, each round. If that’s 5 seconds, break, then 5 seconds, great. Get :10 within the movement cap.
Metcon
Metcon (Time)
3 Rounds for Time:
Row 20/15 calories
20 Dual Dumbbell Bulgarian Split Squats @ 35/25 lbs
10 Dual Dumbbell Front Squats @ 35/25 lbs
10 Dual Dumbbell Box Step-Ups 24/20 inches @ 35/25 lbs
20 Dual Dumbbell Deadlifts @ 35/25 lbs
*10/side on Bulgarian split squats
Note the box step-ups are NOT over, only step up to full extension and back down.
This is meant to be light. DO NOT scale up and if you don’t typically use the 50’s/35’s then you should be dropping weight today also.