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)
banded pull aparts, diagonals, raises, presses
empty barbell warm up then…
clean pulls
elbow rotations (full grip on barbell)
muscle cleans
tall squat cleans
push jerks
Before metcon
8-10 kip swings + 5-7 toes to bar
20-30 second handstand hold +3-5 hspu negatives
5 ring rows + ring dips
2-3 foot clamp to stand + 1 rope climb
Clean Pull+Pause Power Clean+Pause Push Jerk (5 sets building)
1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 6/10 RPE
1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 6.5/10 RPE
1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 7/10 RPE
1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 7.5/10 RPE
1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 8/10 RPE
*Pause in bottom of clean for 2 seconds.
**Pause in the receive of the push jerk for 2 seconds.
On Wednesdays, we wear pink (Time)
50 Toes to Bar (35 toes to bar)
40 Burpee to Bar (6” reach)
30 Strict Handstand Push Ups (kipping hspu’s)
20 Bar Muscle Ups (pull ups)
10 Rope Climbs (5 rope climbs)
*Time cap 13 minutes