CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
0:00 – 1:00 light bike/1:00-2:00 moderate bike
5 spiderman and reach/side
5 russian baby makers with warrior squat reach
10 banded pull aparts
10 alternating lunges with 2 second pause at bottom (do not rest knee on floor)
5 scap push ups + 5 eccentic push ups
5 bird feeders/leg
with empty bar: 10 alternating elbow rotations, 5 strict press, 3 push press, 3 push jerks
Weightlifting
Push Jerk
Every 2 Minutes x 5 Sets:
3 Push Jerks
Set 1: 60%
Set 2: 65%
Set 3: 70%
Set 4: 70%
Set 5: 70%
STIMULUS
Coming out of the rack, we’ll work through some manageable percentage work here to tie the knot on the push jerk skill and strength session
Complete 3 reps every 2 minutes
Rounds begin on the 0:00 – 2:00 – 4:00 – 6:00 – 8:00
Rest with whatever time you have remaining until the next 2 minute interval begins
STRATEGY
With this work taking place every 2 minutes, having your weights planned and laid out ahead of will help you stay on track with the clock
MOVEMENT FOCUS
Putting everything we focused on in the strict presses and pausing push jerks together here for the percentage work
Keep the belly tight, bar path straight, and weight back in the heels
Metcon
Beef Jerky (AMRAP – Rounds and Reps)
AMRAP 12:
21 Kettlebell Swings (53/35)
14 Kettlebell Reverse Lunges (53/35)
7 Push Jerks (165/115)
STIMULUS
Grinding through a weightlifting triplet to finish out our gym session today
Choose weights on all 3 movements that you can complete in 1-2 sets each round
The kettlebell is held in a goblet position for the reverse lunges
Alternate legs each rep for a total of 7 per side
The push jerk barbell comes from the ground
Looking to complete somewhere in that 3-4 round range, meaning each round takes somewhere between 3-4 minutes
STRATEGY
One planned break on each movement makes these sets very manageable both mentally and physically
If there is one movement you plan on holding onto unbroken, make it the push jerks
The extra clean that comes with breaking the push jerk will be the most taxing break of any movement
Kettlebell Swings: 21 Straight or 12-9
Kettlebell Reverse Lunges: 14 Straight or 8-6
Push Jerks: 7 Straight or 4-3
MOVEMENT FOCUS
Preserve movement focus from Push Jerk skill & strength session