Today's WOD

Monday 09162019

September 16, 2019 in Uncategorized

CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

Mobility and Activation

200 m light jog

10 pvc rotations or pass throughs

10 wall openers

5 spiderman and reach

10 air squats

5 step ups (weight through heel)

:30 quad stretch

10 alternating figure 4’s

10 warrior squats

*barbell warm up

*muscle up/pull up warm up (kip swings/transitions with feet on floor/ring dips/strict pull ups/kipping pull ups)

Barbell Conditioning

Metcon (4 Rounds for reps)

In a 1:30 Window:

9 Power Cleans

9 Front Squats

9 Push Jerks

RX+ – 115/85

RX – 75/55

Time Remaining: (RX+) Max Ring Muscle-ups or (RX) Pullups

Rest :30 Seconds

In a 1:30 Window:

7 Power Cleans

7 Front Squats

7 Push Jerks

RX+ – 135/95

RX – 95/65

Time Remaining: (RX+) Max Ring Muscle-ups or (RX) Pullups

Rest :30 Seconds

In a 1:30 Window:

5 Power Cleans

5 Front Squats

5 Push Jerks

RX+ – 155/105

RX – 115/85

Time Remaining: (RX+) Max Ring Muscle-ups or (RX) Pullups

Rest :30 Seconds

In a 1:30 Window:

3 Power Cleans

3 Front Squats

3 Push Jerks

RX+ – 185/135

RX – 135/95

Time Remaining: (RX+) Max Ring Muscle-ups or (RX) Pullups

Completing 4 rounds of a 1:30 workout window, with :30 seconds of rest between

New rounds begin on the 0:00 – 2:00 – 4:00 – 6:00

The weights climb with each round while the reps drop.

While these are the prescribed weights, we want to stay around 45-50-55-60% of your 1RM Clean and Jerk

With whatever time you have remaining in each window, complete as many Ring Muscle-ups or Pullups as possible

Wodify will add up your 4 separate entries for your final score – the sum total


Metcon (Time)

3 Rounds:

400 Meter Run

12 Burpee Box Jump Overs (24/20)

15 Thrusters

RX+ – 95/65

RX – 75/55

Looking for this simple triplet workout to take somewhere in the 12-16 minute range to complete (4:00-5:20 per round)

Choose a weight on the thruster that you can complete with 1 break max on each round

There is no need to stand to full extension on the burpee box jump overs


The first thing to consider today is how to approach the Thruster bar

With this being the only movement you’d stop moving on, let’s try to minimize the number of sets here

1 Set: 15

2 Sets: 8-7

One way you can minimize sets on the bar is to be smooth on the runs and burpee box jump overs

Find a speed on both movements in round 1 that you see yourself maintaining throughout

It’s not about moving fast in the first round – it’s about sustaining or improving upon your first round pace in rounds 2 and 3



500 Meter Row

28/20 Calorie Echo Bike

Extra Credit

Metcon (No Measure)


Not For Time:

Accumulate 75 Hollow Rocks

There is no time component here, as the goal is to complete these 75 reps for quality

A rock back and forth will count as 1 rep

Click Here to see a demonstration of the hollow rock


Hollow Rock

Reduce Reps

Bent Knee Hollow Rocks

Accumulate 2-3 Minutes in Hollow Hold

Previous WODs

August 15, 2019

Thursday 08152019

August 14, 2019

Wednesday 08142019

August 13, 2019

Tuesday 08132019

August 12, 2019

Monday 08122019

August 10, 2019

Saturday 08102019

August 9, 2019

Friday 08092019

August 8, 2019

Thursday 08082019

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