CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Row :30 on/:30 off (3x increasing intensity each round)
3 way banded shoulder stretch
spiderman and reach with hamstring lockouts
banded front rack stretch
15-20 banded good mornings
y’s t’s w’s cuban presses
10 light DB bird feeders
10 light DB presses
*barbell warm up
Weightlifting
Clean and Jerk
Within 20 seconds: 2 Clean and Jerks @ Max Load
*Find a tough double in a 20 second window for the day
Rest as needed between doubles, but when going for your max double, both reps must be completed within a 20 second window. That means the bar leaves the ground for your second rep by :19 after you started your first rep.
Metcon
Metcon (Time)
2 Rounds for Time:
16 Power Snatches @ (95/65)(75/55)
8 Muscle-Ups (12 Ches to Bar)
Rest 1 minute between each round
Barbell should be pretty light, targeting about 2 sets to complete the 16 reps. For the Muscle Ups/Chest to Bar it should be a number that you can complete in 3 sets or less.
Metcon (Time)
2 Rounds for Time:
16 Power Cleans @ (95/65)(75/55)
8 Bar Muscle-Ups (12 Chest to Bar)
Rest 1 minute between each round
Extra Credit
Metcon (Time)
For Time:
50 Deadlifts @ 185/125 lbs