CrossFit Indian Trail – CrossFit
Warm Up
pvc pass throughs and rotatios
pvc lat stretch
spiderman and reach with hamstring lockouts
standing kang squats (5x)
inchworm with push up into calf stretch (3x)
banded good mornings
y’s t’s w’s cuban presses
*barbell warm up for clean and jerk and power snatches
3 low hang clean high pulls
3 low hang snatch high pulls
3 muscle cleans
3 muscle snatches
3 power cleans
3 power snatches
3 presses
3 push jerks
20 DU’s
3 clean and jerks
2 bar facing burpees
20 DU’s 3 power snatches
2 bar facing burpees
Chocolate Chip Cookie (Time)
6 sets
50 Double Unders
Odd sets: 10 Clean and Jerks (95/65)
Even Sets: 10 Power Snatches (95/65)
10 Bar Facing Burpees
-Rest 1:00 between sets-
Choose a weight you can cycle unbroken
*Time cap 2:00 per set
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch
Set 1 @ RPE5
Set 2 @ RPE6
Set 3 @ RPE6.5
Set 4 @ RPE 7
Set 5 @ RPE7.5
*These will be all touch and go! No dropping the barbell.
()
optional gymnastics work (4 Rounds for distance)
3-4 Sets for Quality:
5 Strict Handstand Push Ups
2 Wall Walks
1 Max effort Unbroken Handstand Walk
—rest 2 minutes between each set—
Score is the distance in feet you did for each set of unbroken handstand walks