CrossFit Indian Trail – CrossFit
Warm Up
PVC pass throughs and rotations
spiderman and reach
standing kang squats
alternating figure 4’s
banded side steps and kickbacks
y’s t’s w’s (12-15 reps each)
bird feeders (8x/leg)
* barbell warm up together
clean high pulls
elbow rotations
muscle cleans
front squats
presses
hang squat cleans
split jerks
*go through complex 3x
1 Clean Pull + 1 Clean + 1 Jerk (Weight)
1 Clean Pull + 1 Clean + 1 Jerk @ 75%
1 Clean Pull + 1 Clean + 1 Jerk @ 80-83%
1 Clean Pull + 1 Clean + 1 Jerk @ 85-88%
1 Clean Pull + 1 Clean + 1 Jerk @ 90-93%
1 Clean Pull + 1 Clean + 1 Jerk @ 95-98%
%’s based off 1 RM clean and jerk
Black Eyed Peas and Collard Greens (Time)
10 Rounds
7 Dumbbell Deadlifts (2x50s/35)
7 Dumbbell Front Squats (2x50s/35)
7 Dumbbell Push Presses (2x50s/35)
*Everytime you break perform 7 Burpee over Dumbbells*
Rx + as written
Rx 2×35/25
Time cap 17 minutes
Optional cool down (No Measure)
1 minute Quad Smash (each side)
1 minute Lacrosse Ball Glute Smash (each side)
1-2 minute Elbow to Floor Stretch (each side)
2 minute Frog Stretch
1-2 minute Scorpion Stretch
2 Minutes Downward dog to Upward Dog Transition