CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute each:
Active Spidermans
PVC Pass Throughs
Active Samson
PVC Lat Stretch
Push-up to Down Dog
PVC Hinge Drill
Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Deadlift Prep:
5 Overhand Grip Deadlifts
5 Mixed Grip Deadlifts
5 Slow Mixed Grip Deadlifts (Pressing Bar Against Body)
Hang Clean Prep:
5 Hip Hinges (Pockets to Knees – Pressing Bar Against Body)
15 Seconds Receiving Position Hold
3 High Hang Power Cleans
3 Hang Power Cleans
Push Jerk Prep:
15 Second Receiving Position Hold
5 Push Jerks
Full “DT” Complex With Empty Bar
Weightlifting
Hang Power Clean (Build to Heavy Double)
15 minutes to establish a heavy double
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here