CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

At a very low intensity, two rounds:

:45s Row

:45s Assault Bike

:45s x 10m Shuttles

After each round, complete:

3 Inchworms

5 Russian Baby Makers

7 Pausing Glute Bridges

Following, complete 1 round:

7 Suitcase Deadlifts (each side)

10-15 Hollow Rocks

5 Barbell Good Mornings (empty BB)

5 Stiff-Legged Deadlifts (empty BB)


Deadlift (waves)

On the 2:00 x 6 Sets:

Set #1 – 3 Deadlifts @ 70%

Set #2 – 1 Deadlift @ 77%

Set #3 – 3 Deadlifts @ 70%

Set #4 – 1 Deadlift @ 82%

Set #5 – 3 Deadlifts @ 70%

Set #6 – 1 Deadlift @ 87%

Rest as needed, followed by…

Set #7 – 10 Reps @ 65%

Record the heaviest single from set 6.


Tri Sprints (3 Rounds for time)

3 Rounds:

30/20 Calorie Row

30/20 Calorie Assault Bike

30 x 10m Shuttle Sprints

3:00 rest between sets.
Task-based intervals today, with a fixed rest between rounds. For scoring, let’s record all three times of completion, and the system will compute the sum total work time for us. This is better for us than tracking purely the number on the clock upon finishing, as it places in the system the specific round times.

Pacing wise, we naturally can lean into these intervals with intensity. What is highly beneficial is to move in with a rough goal in mind on where to be on the row and bike. Moving in with the intention “to go hard”, often ends with a slowing when we need to. If if we need to slow, that by definition is when we have mis-paced. Although this plan may change dramatically (as the old axom goes, “no plan survives contact”), having a plan is a beacon we can track towards.

Extra Credit

Warm-up (No Measure)

Body Armor

3 Giant Sets:

12 Romanian Deadlifts

24 GHD Sit-Ups

100m Front Rack KB Carry

50′ Handstand Walk

Rest 2:00 between sets.

Stimulus Notes

Warm-up (No Measure)

Day 4 – “Grunt Work”.

Full cycle details will remain in “Workout Prep Notes” throughout the cycle for reference.

1. Deadlift. Building to a moderately heavy single at the end of three waves of ascending weights. Following, a single set of 10 reps.

2. Body Armor. Building strength and resilience through accessory movements.

3. Conditioning. All legs and lungs today in “Tri Sprints”.