CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
spiderman and reach with hamstring lockouts
pvc pass throughs and rotations
2 rounds of
15 banded good mornings
5 tempo push ups
10 alternating step ups
10 light kb swings
10 light kb presses
Weightlifting
Deadlift
4 sets of 5 reps @65-75%
Rest 2:00 between sets
Metcon
Metcon (2 Rounds for time)
On a running clock: At 0:00
For Time:
50 alternating Single dumbbell Hang Clean and split jerks @ 50/35 lbs
30 Bar Facing Burpees
Time Cap: 7 minutes
*must alternate lead split jerk leg each rep
*must step up and alternate lead leg on each burpee rep
At 10:00 :
For Time:
50 Single Arm Dumbbell Split Snatches @ 50/35 lbs
20 Burpee Box Step-Overs 24/20 inches
*must alternate lead split jerk leg each rep
*must step up and alternate lead leg on each burpee and step up rep
Score is total time for each piece individually. You will enter two times.
Only follow the “*” guidelines if you aim to compete recreationally, locally, whatever. If your goal is just to be healthy, there’s not need to get this granular on your movement patterns. Regular DB hang C&J, and regular DB snatches will be RX. RX+ must follow all of the footwork and guidelines.
If you’re wondering the purpose of this, ask your coach! 🙂