CrossFit Indian Trail – CrossFit
Warm Up
standing kang squats
bird feeders
dead bugs
bird dogs
kip swings + pull ups
y’s t’s w’s arm circles forwards and backwards
* tempo deadlifts
elbow rotations
hang cleans
presses
sumo deadlift high pulls
Deadlift (3 Deadlift @ 8.5/10 RPE
3 Deadlift @ 9/10 RPE
3 Deadlift @ 9/10 RPE
3 Deadlift @ 9.5/10 RPE)
Arctic Puffin (Time)
FULL SEND FRIDAY!!
5 Rounds
15 Push Jerks (95/65)
12 Chest to Bar Pull Ups
9 Sumo Deadlift High Pulls (95/65)
Rx+ as written
Rx 75/55 and chin over bar pull ups
Time cap 9 minutes
Push Jerks :Weight selected should allow you to consistently perform 10+ reps. Weight should be under 40% of your 1RM Push Jerk. You must take the bar from the floor (not the rack).
Chest to Bars: These are ideally completed in 1-2 sets. Think of a big kip and smooth rhythm of breathing to settle into these and help mitigate your heart rate spiking too much.
SDHP: Weight selected should allow you to consistently perform unbroken reps. Focus on a good hip extension coming up versus pulling with the lower back and arms.
Cool Down (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
1 minute or Pec Lacrosse Ball Smash (each side)
2 minute Chest Stretch (each side)