CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
:30s Light Bike + :30s Reverse Samson
:30s Moderate Bike + 21 Banded Good Mornings
:30s Fast Bike + :30s Walkouts + 10 Empty Barbell Deadlifts
2 Rounds:
:20s Jumprope (singles or doubles)
5 Hang Muscle Cleans + 3 Hang Power Cleans (empty BB)
:60s Thoracic Opener
Weightlifting
Pausing Power Clean + Power Clean (1+1)
7 Sets:
1 Pausing Power Clean
1 Power Clean
On the pausing power clean, we have three distinct pauses. Hold in each for a solid two seconds before continuing.
Pause #1 – Knee Level
Pause #2 – Mid-Thigh (jumping position)
Pause #3 – Quarter Squat (receiving position)
Percentages are intended to be light. All techique today.
Set #1 – 50% of 1RM Power Clean
Set #2 – 55% of 1RM Power Clean
Set #3 – 60% of 1RM Power Clean
Sets #4+5 – 65% of 1RM Power Clean
Sets #6+7 – 70% of 1RM Power Clean
Rest as needed between sets, aiming to keep it to 90s or less.
Metcon
Metcon (Time)
5 Rounds:
40 Double-Unders
5 Power Cleans (155/105)
7 Bar-Facing Burpees
Rest 1:00
Score is total time with rest.