CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

“You can’t build on top of success you don’t acknowledge.” – Dallas Travers

De-Load Week

1:00 light row

jog forward/backward

spiderman walks

floor touches

quad stretch

figure 4’s

air squats

lunge w/twist and reach

1:00 overhead opener

10 bird feeders/side

5 eccentric push ups, downward dog, calf


*barbell warm up


Metcon (Weight)

On the 1:30 x 7 Sets:

1 Power Clean

1 Front Squat

1 Push Jerk

1 Cluster

Set 1: 50% of 1RM Clean and Jerk

Set 2: 55% of 1RM Clean and Jerk

Set 3: 60% of 1RM Clean and Jerk

Set 4: 65% of 1RM Clean and Jerk

Sets 5-7: 70% of 1RM Clean and Jerk

In this Clean and Jerk Complex, you’ll work through the 4 listed movement and rest until the next round begins

Rounds begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30 – 9:00

You can drop the bar following the Push Jerk before completing the final rep, which is a Squat Clean Thruster (Cluster)

On the Squat Clean Thruster, do not re-bend the knees when pressing the bar overhead

Try not to blend these movements together

For Example: Stand all the way up on the power clean before front squatting and stand all the way up on the front squat before beginning the push jerk

These percentages are based off your 1RM Clean and Jerk


Rack City (Time)

For Time:

10 Power Cleans (155/105)(135/95)

50 Air Squats

10 Front Squats (155/105)(135/95)

50 Air Squats

10 Push Jerks (155/105)(135/95)

50 Air Squats

One time through for time in this barbell and air squat workout

Choose moderately heavy barbell weights, but loads that allow you to keep each movement to 1 or 2 sets

Use the same load for each movement, choosing your weight off your limiting factor, which is likely the Push Jerk

The barbell starts from the floor for all movements

Expecting this workout to take between 5-10 minutes to complete

Make sure to stand to full extension at the top of the air squats, with shoulders – hips – knees – and ankles all in one straight line


The small rep number and moderate weights on the barbell movements are right in that range of being able to push for unbroken sets

Having the air squats after the barbell is also a good incentive to push for big sets

Let’s try to complete the 10 repetitions at each movement in as few sets and possible, as we’ll always be able to move on the air squats

While big sets on the barbell are the main priority, our second focus is air squat speed

If you know you’re going to need a little more time to “recover” for the barbell, slow down the cycle time of your air squats

If you’re confident in completing 10 reps unbroken, let’s try to add some speed to the air squats and get to the barbell faster

No matter what the approach is, try to make your last 50 air squats your fastest set, as there is nothing to follow