CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
:30 on/off row (3x increasing intensity)
banded 3 way shoulder stretch
spiderman and reach
standing kang squats
bird feeders
y’s t’s w’s cuban presses
2 rounds of
:30 DU’s
6 kip swings + 3 strict pull ups
10 air squats
5 tempo push ups
10 alternating lunges
*empty barbell warm up
Weightlifting
Metcon (Weight)
CJ Complex
Every 90 sec x 9 sets:
1 power clean + 1 FS + 1 jerk
Sets 1-3 @ 65%
Sets 4-6 @ 70%
Sets 7-9 @ 75%
Scoring Weight (higher is better)
*Record heaviest lift
Metcon
Metcon (No Measure)
Every minute for 9 minutes (3 rounds):
Minute 1
2-4 Bar Muscle-Ups (Burpee pullups)
Minute 2
10-15 Single Arm Dumbbell Front Squats @ (50/35)(35/25)
Minute 3
30-50 Double-Unders
Rest 5:00 or easy bike for 5:00
Every minute for 9 minutes (3 rounds):
Minute 1
6-8 Chest-to-Bar Pull-Ups (chin over pullups)
Minute 2
8-12 Single Dumbbell Hang Power Clean and Jerks (50/35)(35/25)
Minute 3
10-16 One Arm Dumbbell Overhead Reverse Lunges @ (50/35)(35/25)