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) banded (purple) good mornings and side steps with band (penguins) plate behind head tempo squats (5x) empty barbell warm up then… clean pulls elbow rotations (full grip on barbell) muscle cleans front squats power clean with 2 second hold in catch
before metcon : warm up rope climbs and shuttle runs
Hang Clean + Split Jerk (3-3-2-2)
2 Hang Clean + 1 Split Jerk @ 70% 1 RM Clean and Jerk
2 Hang Clean + 1 Split Jerk @ 73% 1 RM Clean and Jerk
1 Hang Clean + 1 Split Jerk @ 75% 1 RM Clean and Jerk
1 Hang Clean + 1 Split Jerk @ 75% 1 RM Clean and Jerk
*Hang is from above the knee.
Pour Some Sugar on Me (8 Rounds for time)
4 Sets (1 set every 2:30)
16 Shuttle Runs (12 shuttle rungs) (25ft = 1 rep)
20 GHD Sit Ups (abmat sit ups)
-Rest 5 minutes-
4 Sets (1 set every 2:30)
20/16 Calorie Row (16/12)
4 Rope Climbs (8 chin ups)
*Time cap 2:15 per set