CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

“Don’t bunt. Aim out of the ballpark.” – David Oglivy

1:00 light row

5 spiderman and reach

10 alternating figure 4’s

10 russian baby makers

5 inchworms w/push up

banded good mornings

banded air squats

banded lateral steps

banded fire hydrants

banded good mornings

barbell warm up (indclude shoulder presses)


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 @ 88%

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

Set 4 (On the 6:00): 1 Rep @ 91%

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

Set 6 (On the 10:00): 1 Rep @ 94%

Set 7 (On the 12:00): 12 Reps @ 68%

*Percentages based on 1RM Front Squat


Entering the 5th 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 (88-94%)

We’ll finish out the session with a 12-rep drop set at 68%

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


Task Priority Fight Gone Bad (Time)

For Time:

3 Rounds:

30 Wallballs (20/14)

30 Sumo Deadlift High Pulls (75/55)

30 Box Jumps (24/20)

30 Push Press (75/55)

30/20 Cal Row

1:00 Minute Rest


“Task Priority Fight Gone Bad” is a twist on the classic benchmark workout “Fight Gone Bad”

Rather than completing 1 minute stations, we’ll work through 150/140 reps per round

Your score is the total time, including rest, it takes you to complete the 3 rounds

We expect this to be a longer piece that takes around 18-30 minutes to complete


Choose lighter weights that you could complete for 30+ unbroken reps when fresh


Stand to full extension on top of the box


There are a couple ways you could attack this workout:

Pick a break-up strategy that you want to hold on each movement across the board

Complete each movement “tabata style”, where you work for 20 seconds and rest for 10 until the 30 reps are completed (all except the row)

Envision how you’ll be moving in rounds 2-3 and try to hold that pace or rep number from the beginning

Keep in mind that there is only 1 minute to recover between rounds

If you are going with the traditional break-up option, here are some ways to get to 30 reps:

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: 6-6-6-6-6

Extra Credit

Metcon (No Measure)

3 Giant Sets:

:30s Kettlebell Side Plank (Left Arm)

:30s Kettlebell Side Plank (Right Arm)

50′ Dumbbell Death March

Rest 2 Minutes Between Sets

A “Giant Set” means that you’ll move with a purpose from one movement to the next while prioritizing quality over speed

Our focus in this piece is on the midline and posterior chain

Choose weights for the kettlebell side planks and death marches that allow you to complete the full distance and times unbroken

You can build in weight or stay at a challenging load across

See below for movement demos


Kettlebell Side Plank:

Dumbbell Death March: