CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
GROUP WARMUP (0:00 – 12:00)
60 Seconds
Easy Bike/Row
Active Spidermans
40 Seconds
Moderate Bike/Row
Active Samson
20 Seconds
Fast Bike/Row
Push-up to Down Dog
Modified Barbell Warmup
5 Stiff-Legged Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Elbows Rotations
5 Good Mornings
5 Back Squats
MOBILITY (12:00 – 15:00)
Wrist Stretch: 45 Seconds
Front Rack Stretch: 1 Minute
Child’s Pose: 45 Seconds
Teaching (15:00 – 30:00)
Rowing/Biking technique
Pullup Prep:
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
5 Kick-Pops*
3 Pull-ups
*Kick the feet, pop the hips. No pull with the arms. Looking to find weightless feeling.
Power Clean Prep:
15 Second Receiving Position Hold
5 Hang Muscle Cleans
3 High Hang Power Cleans
3 Hang Power Cleans
3 Power Cleans
Push Jerk Prep:
15 Second Receiving Position Hold
5 Push Press
5 Push Jerks
*Rehearse and build to workout weight*
Metcon
Chain Reaction (Time)
3 Rounds:
21/15 Calorie Assault Bike or Row
21 Pull-ups
Directly Into…
3 Rounds:
9 Power Cleans (115/80)
9 Push Jerks (115/80)