Today's WOD

Wednesday 07082020

July 8, 2020 in Uncategorized

CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

“When I write, I feel like an armless, legless man with a crayon in his mouth.” – Kurt Vonnegut

It can be easy to forget that even the greats are full of awkwardness and clumsiness. Yet the man quoted above is known to have changed the face of American literature.

But despite Vonnegut’s success, he didn’t start that way. It was full of fumbles, false starts, and embarrassing mistakes. Yet where others in his shoes stopped, he chose to keep going. Forcing himself to move forward. He kept taking one more step, even when the process did not seem rewarding.

Awkward and clumsy is not just OK… it’s part of the way.


Banded Tricep Stretch

Calf Stretch

Butterfly Stretch


2 Sets

100 Meter Jog

10 Box Step-Ups

10 Hollow Rocks

10 Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats



On the 2:00 x 5 Sets:

1 Low Hang Power Snatch

1 Power Snatch

1 Low Hang Squat Snatch

1 Squat Snatch

Set 1: 66% of 1RM Snatch

Set 2: 69% of 1RM Snatch

Sets 3-5: 72% of 1RM Snatch



This piece is also a repeat, as we climb 3% over last week

The focus of this piece is to keep the bar close to the body as your navigate the knees

These 4 reps are designed to be completed without letting go of the bar

“”Low Hang”” is defined as just below the knee

Rounds begin every 2 minutes [0:00-2:00-4:00-6:00-8:00] ”


Complex Demo: Video”


Slumber Party (Time)

2 Rounds:

20 Push Jerks (135/95)(95/65)

4 Rounds of “Cindy”

800 Meter Run


This medium to long range workout combines gymnastics, weightlifting, and monostrucutral components

The mix of movements, while challenging, will allow for minimal rest over the 2 rounds

The rest is minimal due to the light-moderate weight barbell, constant rotation of muscle groups in Cindy, and the nature of running

The intended time range for this workout is between 15-25 minutes


Choose a light to moderate weight barbell that you could complete for 20+ unbroken reps when fresh

Within the workout, we’re looking for these 20 reps to be cleared in 1-3 quick sets

The bar will start on the ground and you’ll clean it to the front rack for the first rep of each set

These should be completed as Push Jerks instead of Push Presses – you must receive overhead with a slight knee bend


1 Round of “”Cindy”” is 5 pull-ups, 10 push-ups, and 15 air squats

Choose a rep number or variation for the upper body movements that allows you to complete them in 1-2 sets within the workout


See further down the page for 800 meter run substitutions ”



A 2-round workout is a great test of effective pacing

A goal today can be to keep you 1st round and 2nd round within 10-20 seconds of each other

Take a look at your time after finishing the first 800 meter run

Look to just about double up the time listed on the clock for your overall score


Starting the workout with the push jerks and coming off the 800 meter run in the second round are nice incentives to push through larger sets

Breaking these up too much also means more power cleans and more time spent not moving

Look to get slightly outside of your comfort zone here without hitting a wall

Consider the following sets:

1 Set: 20

2 Sets: 10-10 or 12-8

3 Sets: 8-7-5 or 10-5-5


The most important movements in these 8 total rounds of “”Cindy”” are the pull-ups and push-ups

Extra Credit

Metcon (No Measure)


3 Giant Sets:

20 Weighted AbMat Sit-Ups

25 AbMat Sit-ups (Unweighted)

30 Second Hollow Hold

Rest 2 Minutes Between Sets


These 3 “Giant Sets” are all about the midline

You’ll move directly from one station to the next and rest for 2 minutes following the hollow hold


Hold 1 dumbbell high up on your body throughout the movement

Letting it slide closer to the belly button will make it much easier, so try to keep it near the collarbones

Choose a challenging weight, but one that will be completed with 1 break maximum

You can build in weight or stay the same across

Anchor your feet underneath a pair of dumbbells


Accumulate 30 seconds in a hollow hold for this station

For this reason, and because of the timed rest, use a running clock for this piece


Weighted AbMat Sit-ups: https://youtu.be/dqbCN9q1Owc

Hollow Hold: https://youtu.be/EJvFiNvuuXw

Previous WODs

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Monday 06292020

June 27, 2020

Saturday 06272020 At Home

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Saturday 06272020

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Friday 06262020 At Home

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June 25, 2020

Thursday 06252020

June 24, 2020

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