CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

“The most important decision we make is whether we believe we live in a friendly or hostile universe.” – Albert Einstein

1:00 row or bike

25 jumping jacks

10 pvc pass throughs + 5 rotations/side

5 spiderman and reach

1:00 overhead opener

5 russian baby makers with warrior squat reach

5 push ups with 2 sec hold in bottom

10 air squats

banded monster walks

Single DB overhead walk down and back/side

10 goblet squats

*barbell warm up – good mornings, elbow rotations, pause front squat, presses


Push Press (4 sets of 6 reps)

4 Sets of 6

Rest 2 Minutes Between Sets


This is week 3 of 4 for this push press progression (Last Completed on 12/20)

As a reminder, the weight stays the same across all 4 sets

Let’s aim to build in loading from our last effort, adding 2-4%

For Example:

Last Completed Weight: 200#

Today’s Weight: 204-208#

The 6 reps come from the rack and are meant to be completed unbroken each set


Speedo (Weight)

Every 3 Minutes x 5 Rounds:

21/15 Calorie Row

15 Plate Hops

5 Thrusters

*Building to a Heavy Thruster Weight

The score of today’s conditioning piece is the heaviest recorded thruster weight

The 5 reps at the end of each round can start from the rack and are designed to be completed unbroken

Start at a moderate weight in the first round and gradually build to a heavy set of 5

There is no score as far as time goes, but rounds will begin every 3 minutes to create urgency and encourage intensity on the row and plate hops

Rounds start on the 0-3-6-9-12

Plate Hops:

Count 1 rep every time both feet make contact with the plate


The two movements before the barbell are simply designed to create a high level of fatigue in the legs and lungs

That being said, let’s not hold back too much on the row and the plate hops

Move quickly and try to get tired, as the point here is to train heavy weights under fatigue

The 3-minute windows will help with creating some of that urgency

Once you get to the thrusters, unbroken is the only way to go

Pause in the front rack as needed for composure and balance

Change out weights for the next round following the last thruster

Extra Credit

Box Front Squats

On the Minute x 10:

2 Box Front Squats

Sets 1-2: 50% of 1RM Front Squat

Sets 3-4: 55% of 1RM Front Squat

Sets 5-7: 60% of 1RM Front Squat

Sets 8-10: 65% of 1RM Front Squat


The goal on these Box Front Squats is speed off the box

We’ll pause for 1 full second on the box, then fire up from our seated position

Set the box (or plates) just below parallel

Perform 2 reps every minute on the minute for 10 minutes (20 reps total)

These percentages are based on your 1RM Front Squat:

Sets 1-2: 50% of 1RM Front Squat

Sets 3-4: 55% of 1RM Front Squat

Sets 5-7: 60% of 1RM Front Squat

Sets 8-10: 65% of 1RM Front Squat


Unlike a traditional box squat, where the bar is in the back rack, the goal is not to sit way back so the shin is vertical

That kind of lower body action would throw off front rack positioning and balance

Maintain normal mechanics front squat mechanics and focus on speed off of the box