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
banded (purple) good mornings and side steps
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
1 Pause Hang Squat Clean + 1 Pause Push Jerk + 1 Hang Squat Clean + 1 Push Jerk (5×4)
1 Pause Hang Squat Clean + 1 Pause Push Jerk + 1 Hang Squat Clean + 1 Push Jerk @ 5.5/10 RPE, 5.5 RPE, 6.0 RPE, 6.0 RPE, 6.5 RPE
*Squat Clean: Pause in squat for 2 seconds.
**Push Jerk: Pause in receive for 2 seconds.
Ski Bag (Time)
For time:
30/24 Calorie Row
30 Single DB Squats (70/50) (50/35)
20/16 Calorie Row
20 Single DB Squats (70/50) (50/35)
* Hold DB on one shoulder or the other
*Time cap 8 minutes