CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
PVC pass throughs and windmills
standing kang squats
banded good mornings
tempo push ups
y’s t’s w’s
2 rounds
8 light db goblet squats
8 alternating DB snatches
8 light db step overs
4 burpees
* empty barbell warm up + 5 muscle snatches, 5 muscle cleans, 3 low hang power snatches, 3 low hang power clean and jerks, 3 low hang squat cleans
Weightlifting
Metcon (No Measure)
2 sets of…
3 touch and go power snatch @115/75lb
Rest 20 sec
5 TnG Power clean and jerks @115/75lb
Rest 20 sec
7 Hang Squat Cleans @115/75lb
–Bike 2-3 min actively–
Metcon
Metcon (No Measure)
Every minute for 8 minutes (4 rounds):
Minute 1
10-12 Dumbbell Power Snatches @ 50/35 lbs
Minute 2
Bar Facing Burpees
*BFB for 30 seconds at smooth pace with focus on footwork
Every minute for 8 minutes (4 rounds):
Minute 1
Single Arm Dumbbell Box Step Overs 24/20 inches @ 50/35 lbs
Minute 2
6-10 Deadlifts @ 225/155 lbs
*Step overs for 30 seconds at smooth pace with focus on footwork
Every minute for 8 minutes (4 rounds):
Minute 1
Bike for 30 seconds for calories
Minute 2
Row for 30 seconds for calories
*80% Effort on both ergs