CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
barbell opener (barbell on rig)
squat hold and flossing
standing kang squats
spiderman and reach
2 rounds
10 light DB presses
8 birdfeeders/leg
10 air squats
10 alternating lunges
*empty barbell warm up
(tempo deadlifts, alternating elbow rotations, front squats, shoulder presses, muscle cleans, hang power cleans, hang power snatches, squat cleans)
Weightlifting
Push Press / Split Jerk Complex
Push press/ split jerk complex:
5 Push Press + 1 Split Jerk
4 Push Press + 1 Split Jerk
3 Push Press + 1 Split Jerk
2 Push Press + 1 Split Jerk
*Increase load each set. Not a true max.
Scoring
Weight (higher is better)
Metcon
Metcon (2 Rounds for reps)
As Many Rounds and Reps as possible in 6 minutes:
3x -3 Deadlifts + 3 Squat Cleans + 3 Front Squats @ (115/75)(95/65)
Bike 12/9 calories
– Rest 6 Min-
As Many Rounds and Reps as possible in 6 minutes:
5 Hang Snatches @ (95/65)(45/35)
Bike 9/7 calories
*each complex must be UB. (A complex is 3 deadlift, 3 squat clean, 3 front squats. Once you complete 1 set you may break then pick up the next set. Once you finish the 3 sets you move on to the bike. That is considered 1 round)
*If you don’t finish a complex in time, its a no rep.
*If you drop in the middle of a complex, still have time you have to restart the complex over