CrossFit Indian Trail – CrossFit
Warm-up
wrist stretch
banded 3 lat and front rack stretch
5-6 standing kang squats
4-5 inchworms with push up
15-20 banded good mornings
10 light goblet squats
10 light DB presses/side
20-30 second handstand hold
8-10 kip swings + 3-5 strict pull ups
10 shoulder taps while in handstand
*barbell warm up
5 tempo deadlifts
10 elbow rotations
5 clean high pulls
3 hang power cleans + 3 front squats
3 squat cleans + 3 push press +3 jerks
Weightlifting
1 Clean DL + 1 Clean high pull + 1 clean + 1 Jerk
5 sets of Clean complex building in weight
1 Clean Deadlift to Mid Thigh + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 6.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 7/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 7.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 7.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 8/10 RPE
Metcon
Lemon Meringue Pie (4 Rounds for time)
25’ Handstand Walk
15 Squat Cleans (135/95)
25’ Handstand Walk
20 Chest to Bar Pull Ups
-at 4 minutes-
25’ Handstand Walk
10 Squat Cleans (185/125)
25’ Handstand Walk
20 Chest to Bar Pull Ups
-at 8 minutes-
25’ Handstand Walk
5 Squat Cleans (225/145)
25’ Handstand Walk
20 Chest to Bar Pull Ups
-at 12 minutes-
25’ Handstand Walk
3 Squat Cleans (275/185)
25’ Handstand Walk
20 Chest to Bar Pull Ups
Rx+ as written
Rx:
2 wallwalks
15 squat cleans (95/65)
2 wallwalks
20 pull ups
-at 4 minutes-
2 wallwalks
10 squat cleans (135/95)
2 wallwalks
20 pull ups
-at 8 minutes-
2 wallwalks
5 squat cleans (185/125)
2 wallwalks
20 pull ups
-at 12 minutes-
2 wallwalks
3 squat cleans (225/145)
2 wallwalks
20 pull ups