CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
1 minute light row
8 bird feeders/leg
5 spiderman and reach
5 figure 4/leg
1 minute overhead opener
8 shoulder press/arm with DB
Barbell warm up
Weightlifting
Clean Technique (7 sets)
Clean Pull + Hang Clean High Pull + Hang Power Clean
Set 1: 50% of 1RM Power Clean
Set 2: 55% of 1RM Power Clean
Sets 3-7: 60% of 1RM Power Clean
STIMULUS
Priming our clean with a 3 movements technique complex
Light to moderate loads in this piece, capping out at 60% of your 1RM Power Clean
Hold onto the bar for all 3 movements, dropping the bar after the hang power clean
Rest as needed between sets
MOVEMENT FOCUS
Clean Pull: Treat the knees like speed bumps. Slower off the floor, followed by an aggressive extension with straight arms once you’re above the knees.
**Hang Clean High Pull: **Keep the bar on the body by getting the elbows above the wrists
Hang Power Clean: Fire the elbows fast and catch the bar with hips back
Metcon
Assault on DT (Time)
5 Rounds:
200m Run
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: (135/95)
STIMULUS
Completing a mash-up of the hero workout “DT”
The barbell complex is broken up with 200 meter runs
With the runs giving you a break from the weight, we’re looking to go for big chunks on barbell
The weight we choose will likely be determined by the hang power cleans or push jerks
Choose a load that you can complete the hang power clean in 1-2 sets and the push jerks unbroken
The workout is named “Assault on DT” because this CompTrain workout will be programmed today in the spectator workout are at the CrossFit Games on Assualt Air Runners
If you don’t have access to an Air Runner, complete these as traditional 200 meter runs
STRATEGY
GENERAL
It’s all about consistency across the 5 rounds today
Find a break-up strategy from the first round that you see yourself holding in rounds 3 and 4
Use strategic breaks on the barbell to help you go bigger on each movement, especially on the hang power cleans and push jerks
Just like with normal “DT”, this means breaking with 1 rep to go on the deadlifts and cleans to ensure you can maintain large sets without having to do any extra reps
DEADLIFTS
This is the easier movement of the three, and also the easiest to break up
Shoot for 2-3 Sets
2 Sets: 11-1
3 Sets: 6-5-1
HANG POWER CLEANS
Shoot for 2-3 sets on the hang power cleans as well
Less breaks means less extra deadlifts you have to perform
2 Sets: 8-1
3 Sets: 5-3-1
PUSH JERKS
* Once the bar is on the shoulders, try to hold on for all 6 reps
* Having to break means having to perform extra power clean reps that don’t count towards the score
* 1 Set: 6
RUN
Run at a pace that you can replicate your plan on the barbell for all five rounds
MOVEMENT FOCUS
The beef of this workout is the hang power cleans and push jerks
Focus on an aggressive jump with the legs to get the weight from hip to shoulder and shoulder to overhead
This strong jump gives the barbell the “weightless” feeling that gives you more time to drop under the weight