CrossFit Indian Trail – CrossFit

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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#