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 Deadlift + Floating Power Clean + Pause Split Jerk
1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 5/10 RPE
1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 5.5/10 RPE
1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 5.5/10 RPE
1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 6/10 RPE
1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 6/10 RPE
*You will deadlift the bar up, and then, for the floating clean, bring the barbell back down to just above the ground (do not allow the bar to touch the ground!) and then power clean it.. Pausing in the receive for 3 seconds**
You’re killing me, Smalls (Time)
3-6-9-12-15-18-21
Kettlebell Swings (70/53) (53/35)
Box Jump Overs (30/24) (24/20)
*Time cap 14 minutes