Today's WOD

Friday 08232019

August 23, 2019 in Uncategorized

CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

Let’s get ready to rumble…

10 pvc rotations

0-1:00 light bike/row

1:00-2:00 moderate bike/row

5 inchworm w/push up

10 air squats

10 alternating warrior squats

5 strict pull ups

8-10 kip swings

10 alternating cossack squats


Snatch Complex

On the 1:30 x 7 Sets:

1 Snatch Pull

1 Low Hang Power Snatch

This is also a repeat from Friday 6.14.19

We’re taking the pause out of the snatch pull and adding another movement, the low hang power snatch

The low hang power snatch will take place from one inch below the knee

For this complex, hold onto the bar until the low hang power snatch is completed

Rounds begin on the 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, and 9:00

These sets are also based off your 1RM Snatch:

Set #1: 65%

Set #2: 70%

Sets #3-7 (5 Sets): Build to a Heavy for the day


Crazy Stairs (Time)

For Time:

10 Rounds of “Chest to Bar Cindy”

50/35 Calorie Row

30 Power Snatches (115/85)

We’ll work through gymnastics, machine cardio, and weightlifting in this three-part chipper workout

You’ll complete all 10 rounds of “”Chest to Bar Cindy”” before moving onto the row, and so on…

1 Round of “”Chest to Bar Cindy”” is: 5 Chest to Bar Pull-ups, 10 Push-ups, and 15 Air Squats

Choose a Chest to Bar Pull-up number/variation that you can complete in 1 set each round

Choose a Push-up number/variation that you can complete in 1-2 sets each round

Choose a weight on the power snatches that you can cycle when fresh, but will likely complete small sets or singles with during the workout



Chest to Bar Cindy is designed so there is little interference between movements

We go from upper body pull, to upper body push, to lower body push

This gives each muscle group a little break and allows you to maintain bigger sets and intensity throughout

Use the air squats as the pacer and try to shoot for large sets of Chest to Bars and Push-ups

Aim for unbroken pull-ups and 1-2 sets on the push-ups


Row at a moderate pace, something that allows you to keep moving on the barbell

We’ll likely be going singles or small sets on the barbell, which allows you to push the row a little more


This is all about choosing the option that keeps you moving the most

Singles will likely be the most consistent option throughout, but there are other ways to attack this:

10 Sets of 3

5 Sets of 6

6 Sets of 5


One big unbroken set, followed by singles to the finish


Chest to Bar Pull-ups

Reduce Reps

Chin Over Bar Pull-ups


Reduce Reps

Push-ups to Box or Bench

Extra Credit

Metcon (No Measure)

Alternating On the Minute x 10 (5 Rounds):

Minute 1: 50′ Sled Push

Minute 2: 30 Seconds Max Calorie Row

This is a repeat workout from 8.7.19

The goal here if you’ve done it before is to beat your weight on the sled and/or calories on the rower

Alternating back and forth for 5 rounds between 50 foot sled pushes and 30 seconds of a hard row

The effort on the sled and rower are designed to be fast

Your choice on sled weight

Pick one sled weight to use for all five rounds

This should be a moderately heavy weight that you can run with and complete in roughly 30 seconds


There is roughly 5 minutes of work between the sled and the rower (2:30 per movement)

With rest built in and time hovering around the 3 minute mark on the rower, hold a pace that you envision yourself holding for a 1,000 meter time trial


Prowler Push

50′ Plate Push on Ground

100′ Heavy Farmers Carry

100 Meter Weighted Run

Previous WODs

August 23, 2019

Friday 08232019

August 22, 2019

Thursday 08222019

August 21, 2019

Wednesday 08212019

August 20, 2019

Tuesday 08202019

August 19, 2019

Monday 08192019

August 17, 2019

Saturday 08172019

August 16, 2019

Friday 08162019

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