Today's WOD

Saturday 08082020

August 8, 2020 in Uncategorized

CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

“If you aren’t going all the way, why go at all?” – Joe Namath

The most powerful force in the world is our full commitment. The “man-on-fire” mentality. Unyielding to any circumstance. A lack of commitment is the opposite. It’s one of the most dangerous things we can live with.

If we are going to fall flat on our face in something… then we are going to fall flat on our face. All too often we can’t control that outcome. If the ocean water is cold, whether we go in slow or fast, it’s not going to matter. It’s going to be really freaking cold. So we have two options.

Let’s burn it into our mind, that no matter what, we sprint into the water. That our standard is full commitment, in everything we do. We don’t just flirt with the idea of doing something. We go all in.

When we go to work, we show up to put in a championship performance.

When we have family over for dinner, we show up to put in a championship performance.

When we go to the gym to train ourselves, we show up to put in a championship performance.


2 Minutes on an Erg Machine


Childs Pose on Box: 2 Minutes

Couch Stretch: 1 Minute Each Side

Up Dog: 1 Minute


3 Rounds for Quality

10 Snatch Grip Push Press

20 ft. Overhead Walking Lunge

15 Banded Pull Aparts


Clean and Jerk

Clean and Jerk Stamina [Week 1 of 3]

On the Minute x 5:

5 Touch-and-Go Power Clean and Jerks

[Recommended Starting/Outlook Weights]:

Week 1: 50% of 1RM Clean and Jerk

Week 2: 55% of 1RM Clean and Jerk

Week 3: 57-62% of 1RM Clean and Jerk



The final clean and jerk piece for the day will work stamina in barbell cycling

Complete 5 unbroken reps at the top of each minute [0-1-2-3-4] and rest with whatever time remains

You can power clean or squat clean and push jerk or split jerk

Today marks week 1 of 3 in this progression

We recommend starting around 50% of your 1RM Clean and Jerk

We’ll look to gradually build over the coming weeks

Use the same weight for all 5 sets


Imaginary Friends (Individual Version) (Time)

On the 5:00 x 5 Rounds:

7 Power Snatches (95/65)(75/55)

20′ Overhead Walking Lunge (95/65)(75/55)

9/7 Calorie Assault Bike

20′ Overhead Walking Lunge (95/65)(75/55)

7 Power Snatches (95/65)(75/55)


This fast paced interval conditioning piece uses a lighter barbell and bike for 5 shorter stations

There are 5 total rounds that start every 5 minutes [0-5-10-15-20]

After completing the 5 stations, you’ll rest with whatever time remains in the window unil the next round

Record your times for each of the 5 rounds

Your final score will be the slowest of the 5 rounds

Each round should take 3 minutes or less to complete, giving you at least 2 minutes to recover


Choose a lighter weight that allows you to ideally complete each set of 7 in 1-2 sets


The weight you use here is ideally the same as the power snatches

This should be a load that allows for unbroken sets of 20 feet

The back knee should make contact with the floor on each rep

The lower body should reach full extension between steps


While we want to move quickly today, we also want to keep our scores consistent

With the score being the slowest of the 5 rounds, it’s important to find the right speed from the beginning

The second warmup set in “”Movement Prep”” is designed to be completed at your estimated workout speed

It’s about 1/2 a full round and will give you a good idea of what speed to hold for the first round

Rounds will likely take around 2-3 minutes to complete, which means you’ll have around 2-3 minutes to recover

If there is one place to break on the barbell, it’s after the second set of 20′ lunges

This allows you to reset the hands and go for a big set of power snatches to finish out the round



Equal Calorie Echo Bike

12/9 Calorie Bike Erg

15/12 Calorie Row

12/9 Calorie Ski Erg

100 Meter Run (Machine or Outside)


Previous WODs

August 8, 2020

Saturday 08082020

August 7, 2020

Friday 08072020

August 6, 2020

Thursday 08062020

August 6, 2020

Thursday August 6, 2020

August 5, 2020

Wednesday 08052020

August 4, 2020

Tuesday August 4, 2020

August 4, 2020

Tuesday 08042020

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