CrossFit Indian Trail – CrossFit
Warm-up (No Measure)
“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” – Scott Adams
Mobility:
2 Minutes on any machine
followed by:
1 Min Pigeon Stretch each side
1 Min wall pec stretch each side
1 min front rack stretch on box
3 Rounds:
:30s Slow Wall squats
:20s Alternating Spiderman + Reach
:10s Dead hang Pull-up bar hold
Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow rotations
5 Strict press + reach
5 Romanian Deadlifts
5 Front Squats
Squat Clean Thruster
On the Minute x 10:
1 Squat Clean Thruster
*Bar taken from the ground
All percentages based on 1RM Jerk
Set 1 – 60%
Set 2-10: Build to a heavy single for the day
Stimulus:
– A heavy squat clean thruster (cluster) is the goal for today.
– In one movement, we will take the bar from the ground directly into a squat clean and into a thruster to finish with the bar overhead.
– We will start the EMOM at 60% of our 1 rep max jerk, and build on our own for the remaining time.
Metcon (Time)
Down To Earth
7 Rounds (Time):
200M Run
7 Thrusters (115/85) (95/65)
7 Bar-Facing Burpees
Stimulus:
– Here we will touch a little bit of cardio, weightlifting, and gymnastics in “Down to Earth”
– We expect this simple triplet workout to take between 14-20 minutes to complete
Thrusters:
– With a small rep number, choose a weight that you will be able to complete unbroken each round
-you can squat clean the first rep of each set if you’d like
Bar Facing Burpees:
– These are bar facing burpees where we will face the bar during the burpee and jump off two feet to clear the bar
– We don’t have to open to full extension when going over the bar.
– We can jump off the floor or step off the floor for these.