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
3 negative pull ups
3 negative ring dips
5 wallballs
3-5 strict pull ups
3-5 strict ring dips
5 wallballs
Clean Pull+Pause Hang Clean+Hang Clean+Jerk
Set 1 – 5RPE
Set 2 – 5.5 RPE
Set 3 – 6 RPE
Set 4 – 6.5 RPE
Set 5 – 7 RPE
* Cleans are squat cleans
** Pause for 2 seconds in bottom of squat
Potatoes Au Gratin (3 Rounds for reps)
3 sets:
AMRAP 5 Minutes
5 Strict Pull Ups (chin over bar pull ups)
5 Strict Ring Dips (kipping)
15 Wall Balls (30/20) (10/9ft) (20/14)
-rest 3 minute b/t sets-
*If you are not feeling recovered with the deload, then perform 2 sets and score the slowest set twice!