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
banded pull aparts, diagonals, raises, presses
empty barbell warm up :
clean pulls
elbow rotations (full grip on barbell)
muscle cleans
power cleans
push jerks
Before metcon
8-10 kip swings + 5 strict toes to bar
5 v ups
5 push presses
100m run
5 toes to bar
power clean with pause in catch + pausing jerks
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 6.5/10 RPE
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 6.5/10 RPE
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 7.0/10 RPE
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 7.0/10 RPE
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 7.5/10 RPE
* A little heavier than last week
*Pause in receive for 2 seconds on both pause movements.
Honey BBQ (AMRAP – Rounds and Reps)
AMRAP 20 Minutes
200m Run
20 Toes to Bar
20 Push Press (115/80) (95/65)
200m Run
20 V Ups (abmat sit ups)
20 Push Ups