Today's WOD

Saturday 11162019

November 16, 2019 in Uncategorized

CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

1:00 bike/row

quad stretch

hold bottom of squat :30-1:00

spiderman and reach

overhead opener

russian baby makers

alternating warrior squats

scorpion stretch

push up into downward dog

wrist stretch

barbell warm up

:30 row, 6 kb swings, 4 empty barbell thrusters

:30 row, 6 kb swings, 4 thrusters at first weight


4th Down (3 Rounds for reps)


21/15 Calorie Row

21 Kettlebell Swings (53/35)

21 Thrusters (75/55)

Rest 4 Minutes


15/10 Calorie Row

15 Kettlebell Swings (53/35)

15 Thrusters (95/65)

Rest 4 Minutes


9/6 Calorie Row

9 Kettlebell Swings (53/35)

9 Thrusters (115/85)

Score is total reps across the three rounds, where we’ll enter three separate scores (system finds the sum for us). For reference:

One full round in the 1st AMRAP – 63/57

One full round in the 2nd AMRAP – 45/35

One full round in the 3rd AMRAP – 27/21

4 minutes on and 4 minutes off in this high intensity interval piece

Whenever there is rest built in, we want to try to rest as little as possible during the work periods

Let’s choose weights that allow that to happen today

In the first round, we’re looking for athletes to choose weights/reps that allow them to complete 1 full round

Suggested timeline for a full round completed in the first round:

Row: ~1 Minute

Kettlebell Swings: ~90 Seconds

Thrusters: ~90 Seconds



We want to open up with a strong row, but one that also sets us up for big sets on the weighted movements

The goal here is to get of the row and immediately pick up the kettlebell for the first set


We always rest less between sets when there is a plan in place

There is nothing wrong with 1 quick break on the weighted movements

Even as the weight goes up, the reps go down, so holding two sets across should be manageable

If you’re able to, unbroken sets do have their benefit

Although more taxing, pushing through for unbroken sets allows you to get back to the rower faster

Once you’re on the rower, the first few calories are essentially “free” as you get settled in

Here are a couple ways to break up each rep scheme:

21 Reps: 12-9

15 Reps: 8-7 or 9-6

9 Reps: 5-4


The kettlebell weight stays the same throughout today

This should be a load that athletes could swing for 30+ reps when fresh


The thruster weights increase each round as the reps decrease

Use the following guidelines for weight selection:

1st Bar: 30+ When Fresh

2nd Bar: 21+ When Fresh

3rd Bar: 12+ When Fresh

Previous WODs

November 16, 2019

Saturday 11162019

November 15, 2019

Friday 11152019

November 7, 2019

Thursday 11072019

November 6, 2019

Wednesday 11062019

November 5, 2019

Tuesday 11052019

November 4, 2019

Monday 11042019

November 2, 2019

Saturday 11022019

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