CrossFit Indian Trail – CrossFit
Warm Up
2:00 row
banded lat stretch
spiderman and reach
standing kang squats
bird feeders
banded good mornings
y’s t’s w’s
light DB presses
walking lunges
*barbell warm up
good mornings, elbow rotations, muscle cleans, presses, lunges, presses in split jerk position
**Before metcon warm up
8-10 kips swings
10 air squats
light power cleans
:20 ring support hold
ring transition + ring dip
5 toes to bar
5 wallballs
3 cleans and wod weight
2 muscle ups
CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
Push Jerk + Split Jerk (10-8-6-4)
(5x) 1 Push Jerk + 1 Split Jerk @ 6/10 RPE
(4x) 1 Push Jerk + 1 Split Jerk @ 7/10 RPE
(3x) 1 Push Jerk + 1 Split Jerk @ 8/10 RPE
(2x) 1 Push Jerk + 1 Split Jerk @ 9/10 RPE
*These will be cycled.
*Move up in weight each set and build to a heavy set of 2.
*Keep your movement fluid and precise.