CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

“The only person you are destined to become is the person you decide to be.” Ralph Waldo Emerson

1:00 light bike

quad stretch

floor touches

figure 4’s

knee hugs

air squat w/step

banded air squats

banded lateral steps

banded fire hydrants

2 Rounds:

banded good mornings

DB overhead carry (25 ft./side)

goblet squats


Front Squat

On the 2:00 x 7 Sets

Set 1 (On the 0:00): 3 Reps @ 80%

Set 2 (On the 2:00): 1 Rep @ 86%

Set 3 (On the 4:00): 3 Reps @ 80%

Set 4 (On the 6:00): 1 Rep @ 89%

Set 5 (On the 8:00): 3 Reps @ 80%

Set 6 (On the 10:00): 1 Rep @ 92%

Set 7 (On the 12:00): 12 Reps @ 66%

*Percentages based on 1RM Front Squat


Entering the 4th iteration of these Front Squat Waves

We’ll climb in percentages across all lifts from two weeks ago

The percentages will stay at 80% for each set of 3

The percentages will climb by 3% on each set of 1 (86-92%)

We’ll finish out the session with a 12-rep drop set at 66%

Sets begin every 2 minutes (0:00 – 2:00 – 4:00 – 6:00 – 8:00 – 10:00 – 12:00)

These percentages based on your 1RM Front Squat


Power Wash (Time)

Every 10 Minutes x 2 Rounds:

1,000/800 Meter Row

30 Dumbbell Power Snatches (50/35)

50 Wallballs (20/14)


In this 2-round workout, a round starts every 10 minutes (0:00 & 10:00)

In the first round, you’ll complete the three movements and rest with whatever time remains until the 10:00 on the clock

For Example: If round 1 takes you 8 minutes to complete, you’ll have 2 minutes to rest until round 2

Your score today is the slower of the two rounds

We expect rounds to take between 6:30 – 8:30 to complete

To ensure we have some rest built, cap your first round at 9 minutes


You’ll alternate arms every rep, for a total of 15 each side

Choose a weight here that allows you to complete the 30 reps in no more than 3 sets


Choose a wallball weight that allows you to complete at least 10 reps at a time within the workout



With the score being the slowest of the two rounds, move at a pace in the opening round that you see yourself being able to match or improve upon in round 2


The row is important, but not as important as the weighted movements

With 2 rounds that last between 6:30-8:30, let’s row at a pace that is around 5 seconds slower than your 2k pace per 500

For Example:

If your best 2k row is 8:00, your pace per 500 would be 2:00

In today’s workout, it may be best to hover right around 2:05

If you don’t know what your 2k pace is, row at a moderate pace that you think you could maintain for around 15 minutes


The goal on the dumbbell power snatches is to just stay moving as much as possible

The nature of this movement makes it easier to stay moving than the wallball does

Completing quick singles where you switch hands with the dumbbell on the ground can be a very consistent option across both rounds

If you’re confident with touch and go reps in both rounds, switching hands in the air will be significantly faster

When considering singles or touch and go, take into account the plan on the wallballs to follow


Knowing there rest following the wallballs

Extra Credit

Metcon (No Measure)

3 Giant Sets:

9 Single Legged Landmine Romanian Deadlifts (Each Side)

15 Double Dumbbell Bench Press

21 Banded Pull Throughs

Rest 2 Minutes Between Sets

“Giant Sets” are big supersets where you move right from one movement to the next while prioritizing quality over speed

We’ll rotate through 3 movements in today’s Body Armor piece

You can build in weight/resistance over the 3 sets, or stay the same across

Choose challenging weights, but loads that allow you to complete each movement without stopping

Rest 2 minutes between sets to preserve quality movement

See below for movement demos


Single Legged Landmine Romanian Deadlifts:

Banded Pull Throughs:


Landmine Romanian Deadlifts

Single Leg Dumbbell Romanian Deadlift