CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
PVC pass throughs and windmills
hamstring stretch
barbell on rig overhead opener
10 light kb swings
10 light db presses
10 alternating dead bugs
10 alternating bird dogs
y’s t’s w’s
7/5 cal bike
* empty barbell warm up
5 tempo deadlifts
10 alternating elbow rotations
5 muscle cleans
5 hang power cleans
5 push jerks
Weightlifting
Power Clean
5×1 Power Clean @ 5-6/10 RPE
-Rest as needed b/t sets-
5-6/10 RPE = rate of perceived exertion. So…50-60% of your 1RM
Metcon
Metcon (Time)
5 rounds for Time
15/12 Calorie Bike
9 Deadlifts (155/105)(125/85)
6 Hang Power Clean (155/105)(125/85)
3 Shoulder to Overhead (155/105)(125/85)
** Yes we just did DT, but this is a deload week. This is supposed to work on being unbroken, smooth transitions and lighter weight.
TARGET SCORE
Target Time: sub 10 minutes
Time Cap: 13 minutes
STIMULUS and GOALS
How to Pace: STEADY! We want consistent round to round times. If you have to back off of the bike to hang onto the barbell, we are okay with that today!
How it should Feel: GRIPPY and GASSY! This one will challenge your grip and pulling capacity along with how fast you can push the bike!
WORKOUT STRATEGY & FLOW
DT: Be smooth here! Get that hook grip, lock in your core, and rock’n roll!
SCALING
The SCALING aim is to keep intensity up and finish near the target time.