CrossFit Indian Trail – CrossFit
Clean and Jerk Warm Up (No Measure)
Banded lat rotations (10x) -on 10th rep hold for :20
spiderman rocks(5-6x/leg)
kang squat into warrior squat (5x)
plate behind head tempo squats
10-15 light kb swings + 8 tempo kb presses/side
banded pull aparts, diagonals, raises, presses
empty barbell warm up :
clean pulls
elbow rotations (full grip on barbell)
muscle cleans
front squats
split stance presses
high hang squat cleans
split jerks
Clean and Jerk (2-2-1-2-1-1-1)
2 Clean and Jerk @ 6/10 RPE
2 Clean and Jerk @ 6.5/10 RPE
1 Clean and Jerk @ 7/10 RPE
2 Clean and Jerk @ 6.5/10 RPE
1 Clean and Jerk @ 7/10 RPE
1 Clean and Jerk @ 6.5/10 RPE
1 Clean and Jerk @ 7/10 RPE
Metcon (Checkmark)
20 minute EMOM
Minute 1 – 20 KB swings
Minute 2 – 20 abmat sit ups
Minute 3 – 20 step ups
Minute 4 – 15/12 cal row
Minute 5 – Rest