CrossFit Indian Trail – CrossFit

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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