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 (2-2-1-2-2-1)
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 @ 6/10 RPE
2 Clean and Jerk @ 6.5/10 RPE
1 Clean and Jerk @ 7/10 RPE
*work on squat cleans, not power cleans
**Any time you see “technique work”, know that the focus is speed and perfection, NOT loading. This is your time to work on dialing in those consistent issues with your technique.**
Ironhide (AMRAP – Rounds and Reps)
Partner Workout:
AMRAP 15 Minutes
500m/400m Row
400m Run
10 Power Cleans (185/125) (135/95) (split as desired)
10 Synchro Burpees Over Rower
*Partners alternate machine/run round to round
Individual Option:
AMRAP 15 Minutes
Odd Rounds: 500m/400m Row
Even Rounds: 400m Run
5 (185/125) (135/95) Power Cleans
10 Burpees Over Rower