CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

Science has measured humans to have 20,000 genes.

Some onions have 40,000.

The idea of better or worse “gene pools” is a myth. True for our skin and hair color at birth, but not at all towards our potential in life.

Another “gene” controls that. It’s called “Epigenetics”. A fancy word that says, we are the ultimate adaptation machine. We respond to our environment, and most specifically, to stress.

The great thing about Epigenetics is that we’re all born with it.

We just need to get after it.

jog forward/jog backward 2x

toy soldiers

quad stretch

figure 4’s

lunge w/twist and reach

side lunges

10 m duck walk

15 banded good mornings

10 push ups

5 lateral step downs/side 2x


Front Squat

On the 0:. 1 Front Squat @ 84%

On the 1: 1 Front Squat @ 87%

On the 2: 1 Front Squat @ 90%

On the 3: 1 Front Squat @ 87%

On the 4: 1 Front Squat @ 90%

On the 5: 1 Front Squat @ 93%

On the 6: 1 Front Squat @ 90%

On the 7: 1 Front Squat @ 93%

On the 8: 1 Front Squat @ 96%

Following, Until the 15 Minute Mark:

Build to a Heavy Single for the Day


Working through some Front Squat waves before building to a heavy single for the day

These are based on percentages of your 1RM Front Squat

You’ll complete 1 Front Squat on the minute from 0:00-8:00 on the clock

From 8:00-15:00 you’ll build to a heavy single, without having to stick to the ‘on the minute’ format

Over these 7 final minutes, we can look to complete anywhere between 3-7 attempts at heavy singles

Record your score as the heaviest weight lifted for the day


Crash Test (Time)

For Time:

1,500 Meter Row

30 Deadlifts (245/165)(185/125)

45 Lateral Barbell Burpees

Working through three movements for time in this sprint style chipper workout

Complete all the reps at one station before moving to the next

We expect this workout to take somewhere between 8-15 minutes to complete

Choose a moderate weight on the deadlifts that allows you to complete at least sets of 5-6 during the workout

On the lateral barbell burpees:

There is no need to stand to full extension

You can step or jump out of the burpee

We do ask that you jump over the bar off two feet

Men and women will complete the same meters on the rower to start the workout


One way to approach this workout is with the following themes in mind: Smooth Start, Smart Sets, Strong Finish

Smooth Start:

While the row isn’t a throw away station, it’s important to move at a smooth pace that allows for constant movement during the rest of the workout

As an example, the difference between a 2:00 pace vs. a 1:55 pace is only a 15 second overall difference after 1,500 meters

This 15 second difference is easily lost with a long transition and chalk break before the barbell

If we were to choose one of the two paces and transitions, it’s better to go with the slightly slower pace and quicker transition

Being smooth on the first station can help you go faster on the next two stations

Smart Sets:

Let’s have a plan on the barbell from the very beginning and try to limit our time spent not moving, as this is the only station we would completely stop on

Take a look at the sets below and see what approach will allow for the most movement:

1 Set: 30

2 Sets: 15-15 or 20-10

3 Sets: 10-10-10 or 12-10-8

4 Sets: 8-8-7-7

5 Sets: 6’s or 8-7-6-5-4

6 Sets: 5’s

10 Sets: 3’s

Strong Finish:

Finishing strong doesn’t mean sprinting through all 45 reps, as that is likely unsustainable

It does mean staying focused and creating mini goals within the larger set

For example, you could try to increase your pace every so slightly with every 15 reps:

First 15: Steady


Extra Credit

Metcon (No Measure)

3 Giant Sets:

50′ Single Arm Overhead Dumbbell Walking Lunge (Left)

50′ Single Arm Overhead Dumbbell Walking Lunge (Right)

50′ Broad Jumps

Rest 1:30 Between Sets

Working overhead strength and stability, along with hip extension in today’s Body Armor piece

You can build in dumbbell weight over the 3 rounds or stay at the same challenging weight throughout

Choose loads that allow you to complete the 50 feet with no more than one break

We’re ideally using the same weight for the right arm and left arm each round

Your score today is the heaviest load used on the dumbbell

Move directly from one movement to the next and rest 1:30 following the Broad Jumps