CrossFit Indian Trail – CrossFit
Warm-up
10 pvc pass throughs and windmills
5 spiderman and reach with hamstring lockouts
10 birdfeeders/leg
5 ATG foot elevated on plate split squats
1 round of
y’s t’s w’s cuban presses (12x each)
15-20 banded good mornings
12 kb swings
10 kb presses
8-10 kips swings
* barbell warm up
snatch high pulls
muscle snatches
muscle cleans
hang power snatches
hang power cleans
push press + push/split jerks
Weightlifting
Power Snatch (EMOM x 5 sets : 1 rep @75%)
Warm up snatch and clean and jerk. Snatches will go directly into clean and jerk emom
Clean and Jerk (EMOM x 5 @ 75%)
Metcon
Poodle (Time)
FULL SEND FRIDAY!!!
10-20-30
Toes to bar
Hang Power Cleans (135/95)
Bar Facing Burpees
10 Toes to bar, 10 hang power cleans, 10 BFB, then 20,20,20, then 30, 30, 30
TARGET SCORE
Target Time: sub 10 minutes
Time Cap: 15 minutes
STIMULUS and GOALS
How to Pace: PAIN CAVE!!! Full send Friday means a very hard effort and hold on! Push into that really high intensity today!
How it should feel: GRIPPY and GASSY!!! This workout will test your grip capacity and ability to push through hard effort pacing!