CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
pvc windmills (5/side)
spiderman and reach with hamstring lockouts
8-10 birdfeeders/side
table top with 5 second hold at top (5x)
2 rounds
5 cal bike
10 kb swings
5 tempo push ups
y’s, t’s, w’s
*Empty barbell warm up
Metcon
Metcon (Time)
3 sets:
10/8 Cal Bike
6 Bar facing burpees
10/8 Cal BIke
6 Bar facing burpees
10/8 Cal Bike
6 Bar facing burpees
10/8 Cal Bike
6 Bar facing burpees
–rest 90 seconds–
10/8 Cal Row
3 Hang CJ @ (135/95)(115/80)
10/8 Cal Row
3 Hang CJ @ (135/95)(115/80)
10/8 Cal Row
3 Hang CJ @ (135/95)(115/80)
10/8 Cal Row
3 Hang CJ @ (135/95)(115/80)
–rest 3 mins between sets–
Scoring Time (lower is better)
*Record total time including rest intervals
1 “set” consists of doing both the bike/burpee AND the row/cj pieces together. Rest 3:00 between sets and your score is the total time including rest when you finish your last hang clean and jerk on the 3rd set.
Extra Credit
Split Jerk
Set 1 –
1 rep @ 80-85%
Set 2 –
1 rep @ 80-85%
Set 3 –
1 rep @ 80-85%
Set 4 –
3 reps @ 65-70%
Set 5 –
3 reps @ 65-70%
Set 6 –
3 reps @ 65-70%
Rest as needed
*Working strength/confidence in the re-rack on the triples*