CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
pvc pass throughs and rotations
squat hold and flossing
standing kang squats
5 tempo air squats
y’s
10 birdfeeders/leg
t’s
10 alternating cossack squats
w’s
10 alternating lunges
Empty barbell warm up
Weightlifting
Clean and Jerk
Squat Clean and Jerk
Set 1 – 3.1 reps @ 60-70%***
Set 2 – 2.1 reps @ 70-75%**
Set 3 – 1.1 reps @ 75-80%*
Rest 2 minutes between sets
***3 cleans with 10 sec rest between each, but on the last clean, perform a jerk.
**2 cleans with 10 sec rest between each, but on the last clean, perform a jerk.
*1 clean and jerk.
Metcon
Metcon (6 Rounds for time)
Every 5 minutes for 30 minutes (6 rounds):
7 Power Snatches @ (115/75)(95/65)
50 Foot Dual Dumbbell Front Rack Walking Lunges (50’s/35’s)(35’s/25’s)
7 Overhead Squats @ (115/75)(95/65)
15/12 Calorie Bike
*4 min cap on each interval
Score each round as if you start at 0:00 and if you hit the 4:00 cap for any interval, add the number of reps missed.