CrossFit Indian Trail – CrossFit
Warm-up (No Measure)
25 jumping jacks
7 pvc rotations/side
1 minute overhead opener
:30 dynamic calf stretch
5 inchworms with push up
10 air squats + 10 alternating warrior squats
7 lateral step downs/leg
Barbell warm up
On the 2:00 x 5 Sets:
3 Push Jerks
Barbell taken from the rack.
Aim is to build to a moderate load, but not a heavy.
Set #1 – 60% of estimated 1RM
Set #2 – 65%
Sets #3+4+5 – 70-75%
Bruiser (AMRAP – Rounds and Reps)
15 Push Jerks (95/65) (115/85)
30 Air Squats
60 Double Unders
RX – 95/65
RX+ – 115/85
A moderate push jerk for reps is the focus of this effort.
DU and Air Squats purely to challenge the movement.
Aim is for a moderate load that we could cycle for 20-25+ reps unbroken when fresh.
With a relatively “shouldery” combination (DU + PJ), pacing our upper body will be of importance.
Break up the PJ before we need to. Example break up strategies can be 8-7, or 6-5-4.
Be diligent with our breaks between sets on the PJ. This is where time disappears.
Lock in a steady pace on the air squats. This is where we breathe best.
Consistent chunks on the DU’s. Much like the PJ, let’s break these before we need to. 30-30, 20-20-20 being options. Naturally ideal to go unbroken here, but with a 12:00 time cap, let’s see the larger effort for what it is.
15/12 Calorie Ski Erg
15/12 Calorie Row
12/9 Calorie Assault Bike