CrossFit Indian Trail – CrossFit
Clean and Jerk Warm Up (No Measure)
banded lat stretch
spiderman and reach
kang squat into warrior squat (5x)
downward dog opposite toe touches with push up (10 alternating)
10-15 light kb swings + 8 tempo kb presses/side
banded pull aparts (horizontal and diagonal)
empty barbell warm up :
clean pulls
muscle cleans
front squats
presses
high hang squat cleans
push jerks
WOD Prep
8-10 step ups
20-30 second handstand hold
2-3 eccentric hspu’s
1-2 wall facing strict hspu’s (if doing RX+)
3-5 kipping hspu’s
4-6 wod weight step ups
Pull + Clean + Jerk (2 Clean Pull + 1 Clean + 1 Jerk @ 70%
2 Clean Pull + 1 Clean + 1 Jerk @ 75%
1 Clean Pull + 1 Clean + 1 Jerk @ 80%
1 Clean Pull + 1 Clean + 1 Jerk @ 83%
1 Clean Pull + 1 Clean +1 Jerk @ 85-88%)
Arctic Fox (4 Rounds for reps)
4 sets
AMRAP 2 Minutes
20 Double Dumbbell Front Rack Box Step Ups (2×35/20) (24/20)
Max Wall Facing Strict Handstand Push Ups
-rest 1 minute between sets-
*Score includes Step Ups.
Rx+ as written
Rx max kipping hspu’s