CrossFit Indian Trail – CrossFit
Warm-up
spiderman and reach with hamstring lockouts
banded lat stretch and front rack stretch
10 birdfeeders/leg
calf stretch
y’s t’s w’s cuban presses
banded good mornings
10 light DB hang clean and jerks
* barbell warm up (coach led)
5 good mornings
5 clean pulls
10 elbow rotations
5 front squats
5 presses
*go through complex 3x as a class (coach led)
Weightlifting
1 clean pull + 1 clean + 1 push jerk + 1 jerk
5 sets of clean complex
2 Clean Pull + 1 Clean + 1 Push Jerk + 1 Jerk @ 6/10 RPE
2 Clean Pull + 1 Clean + 1 Push Jerk + 1 Jerk @ 6.5/10 RPE
2 Clean Pull + 1 Clean + 1 Push Jerk + 1 Jerk @ 7/10 RPE
1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Jerk @ 7.5/10 RPE
1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Jerk @ 7.5/10 RPE
*Do a set every 2 minutes.
Metcon
Spicy Tuna Roll (Time)
1200m Run
3 Rope Climbs (15 ft)
15 Dumbbell Shoulder to Overheads (2×50/35)
800m Run
2 Rope Climbs (15 ft)
9 Dumbbell Shoulder to Overheads (2×50/35)
Rx+ as written
Rx sub 3 strict pull ups/rope climb and DB 2×35/25#