Announcements
Open Gym is cancelled for Sunday 4/21/19 – Enjoy your Easter with friends and family!
CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
200m Run or 250/200m Row:
After each, complete:
12 Hollow Rocks
12 Superman Rocks
24 Banded Pull-Aparts
2 Rounds:
5 Scap Retractions
3 Spiderman + Reach
:15s Deadhang Hold
3 Walkouts
3-5 Strict Pull-Ups
Metcon
Wreck Yourself (Time)
Teams of 3, for time:
800m Wreckbag Run
6 Rope Climbs, 20 Squat Cleans
800m Wreckbag Run
9 Rope Climbs, 35 Squat Cleans
800m Wreckbag Run
12 Rope Climbs, 50 Squat Cleans
Scale – 3 Pullups per Rope Climb ( 18/27/36)
Barbell – 135/95
Rope – 15′
Team runs together with a single Wreckbag weighing 70/50. Team cannot start accumulating reps until all teammates are back from the run.
Extra Credit
Squat Clean Complex
5 Sets, OT3:00:
2 High Hang Squat Cleans
2 Hang Squat Cleans
2 Squat Cleans
On the 3:00 x 5 Sets:
2 High Hang Cleans (Pockets)
2 Hang Cleans (Knee-Level)
2 Cleans (Floor)
Set #1 – 45% of 1RM Clean
Set #2 – 50-55%
Set #3 – 55-65%
Sets #4+5 – Build to a Heavy Complex.
All repetitions are intended to be squat cleans, and the set is intended to be completed unbroken (touch and go repetitions on the full clean).