CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

1 Minute each:

Active Spidermans

PVC Pass Throughs

Active Samson

PVC Lat Stretch

Push-up to Down Dog

PVC Hinge Drill

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Deadlift Prep:

5 Overhand Grip Deadlifts

5 Mixed Grip Deadlifts

5 Slow Mixed Grip Deadlifts (Pressing Bar Against Body)

Hang Clean Prep:

5 Hip Hinges (Pockets to Knees – Pressing Bar Against Body)

15 Seconds Receiving Position Hold

3 High Hang Power Cleans

3 Hang Power Cleans

Push Jerk Prep:

15 Second Receiving Position Hold

5 Push Jerks

Full “DT” Complex With Empty Bar


Hang Power Clean (Build to Heavy Double)

15 minutes to establish a heavy double


DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here