CrossFit Indian Trail – CrossFit

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Warm Up

Choose your own adventure today!!

Warm up 10-12 minutes

15 minutes to work on each lift (Snatch and Clean and Jerk)

Then a short metcon or deadlifts to choose from

The Back Nine is supposed to be seriously heavy so if you do this be aware of the risks involved.

There are two other choices (deadlifts or Death Race)

3 way banded shoulder stretch

standing kang squats

10 alt. warrior stretch

y’s t’s w’s cuban presses

banded side steps/squats (if doing full snatches and clean and jerks)

banded good mornings

* Coach led barbell warm up

Weightlifting

Snatch

You have 3 options for today!

A. If you are feeling great, then follow option A where you will build to a heavy single for the day.

B. If you are feeling so-so, you will follow option B where you will do some waves with power movements.

C. If you are feeling like someone ran you over with a truck, you will follow option C where you will stick to fixed percentages for the day.

OPTION A

Snatch 1-1-1-1-1-1-1-1-1

1 Snatch @ 5/10 RPE

1 Snatch @ 6/10 RPE

1 Snatch @ 7/10 RPE

1 Snatch @ 7.5/10 RPE

1 Snatch @ 8/10 RPE

1 Snatch @ 8.5/10 RPE

1 Snatch @ 9/10 RPE

1 Snatch @ 9.5/10 RPE

1 Snatch @ 10/10 RPE

OPTION B

Power Snatch 3-2-1-3-2-1-1-1

3 Power Snatch @ 5/10 RPE

2 Power Snatch @ 6/10 RPE

1 Power Snatch @ 6.5/10 RPE

3 Power Snatch @ 6/10 RPE

2 Power Snatch @ 6.5/10 RPE

1 Power Snatch @ 7/10 RPE

1 Power Snatch @ 7/10 RPE

1 Power Snatch @ 7.5/10 RPE

OPTION C

Snatch 1-1-1-1-1

1 Snatch @ 70% 1RM Snatch

1 Snatch @ 70% 1RM Snatch

1 Snatch @ 70% 1RM Snatch

1 Snatch @ 75% 1RM Snatch

1 Snatch @ 75% 1RM Snatch

Clean and Jerk

OPTION A

Clean and Jerk 1-1-1-1-1-1-1-1-1

1 Clean and Jerk @ 5/10 RPE

1 Clean and Jerk @ 6/10 RPE

1 Clean and Jerk @ 7/10 RPE

1 Clean and Jerk @ 7.5/10 RPE

1 Clean and Jerk @ 8/10 RPE

1 Clean and Jerk @ 8.5/10 RPE

1 Clean and Jerk @ 9/10 RPE

1 Clean and Jerk @ 9.5/10 RPE

1 Clean and Jerk @ 10/10 RPE

OPTION B

Power Clean + Push Jerk 2-2-1-2-2-1-1-1

2 Power Clean + 2 Push Jerk @ 5/10 RPE

2 Power Clean + 2 Push Jerk @ 6/10 RPE

1 Power Clean + 1 Push Jerk @ 6.5/10 RPE

2 Power Clean + 2 Push Jerk @ 6/10 RPE

2 Power Clean + 2 Push Jerk @ 6.5/10 RPE

1 Power Clean + 1 Push Jerk @ 7/10 RPE

1 Power Clean + 1 Push Jerk @ 7/10 RPE

1 Power Clean + 1 Push Jerk @ 7.5/10 RPE

OPTION C

Clean and Jerk 1-1-1-1-1

1 Clean and Jerk @ 70% 1RM Clean and Jerk

1 Clean and Jerk @ 70% 1RM Clean and Jerk

1 Clean and Jerk @ 70% 1RM Clean and Jerk

1 Clean and Jerk @ 75% 1RM Clean and Jerk

1 Clean and Jerk @ 75% 1RM Clean and Jerk

Metcon

The Back Nine (Time)

For time:

54ft Yoke Carry (500/350)

2 Front Squats (255/175)

3 Deadlifts (365/255)

2 Front Squats (255/175)

54ft Yoke Carry (500/350)

*Sub Back Rack Carry with the same weight if needed
(OPTIONAL)

Weightlifting

Deadlift ((OPTIONAL) 5×5 building)

Metcon

Death Race (Time)

5 Rounds:

15/10 Calorie Assault Bike

10 Burpees
(OPTIONAL)