CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
wrist stretch
20-30 second handstand hold
spiderman and reach with hamstring lockouts
10 alternating figure 4s
15 banded good mornings
10 glute bridges
10 air squats
2-3 handstand push up negatives
10 birdfeeders/leg
*barbell warm up
*5 clean pulls, 10 alt. elbow rotations, front squats, hang squat cleans, presses
Weightlifting
Power Clean
5 power cleans @60%
4 power cleans @65%
3 power cleans @ 70%
2 power cleans @ 85%
1 power clean @ 90%
1 power clean @ 90%
* based off of 1 RM power clean
*Power cleans should be cycled
Metcon
Holleyman (Time)
30 Rounds for time of:
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here
Metcon (Time)
Holleyman (scaled)
30 Rounds:
3 Wall Ball (20/14)
2 HSPU (or seated DBStrict Press 2x 35/25)
1 Power Clean (185/125)