CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

2 Rounds, not fore time:

5 Wall Squats

10 Stiff-Legged Deadlifts (empty barbell)

:15s Deadhang Hold on PU Bar

:30s Warrior Squats

1 Round, not for time:

30/24 Calorie Row

40 Double-Unders + 15 Wallballs + 5 Strict Pull-Ups

18 GHD or Abmat Sit-Ups + 18 Banded Good Mornings



Spiderman + Reach (each side)


Deadlift (Heavy set of 8)

In 10:00 or less:

Build to a Heavy Set of 8 Deadlifts


Napalm (Time)

2 Rounds:

10 Chest to Bar/Bar Muscle-Ups

20 Barbell-Facing Burpees

30 Deadlifts

40 Wallballs

RX – Chest to Bar, (185/125), 20/14

RX+ – Bar Muscle-Ups, (225/155), 30/20
In “Napalm”, we have a combination of two gymnastic movements with two weightlifting movements.

Pacing wise, our first area of focus will be on the deadlifts and wallballs of that first round. The opening bar muscle-ups and barbell-facing burpees are our “buy-in” to this portion of the workout, where the challenge will set in. Breaking up these deadlifts and wallballs appropriately will set us up for success in round 2, where we want to accelerate to the finish.

On the deadlifts, recognizing that a break can be very short if controlled, we are not looking to push too far in our opening set of the 30 repetitions. 12-10-8, or even fast 5×6 are talking points. A similar repetition scheme can be even be applied to the wallballs, knowing that a break here isn’t overly time consuming – if we control it that is, and are diligent with getting back on the movement. Knowing we have bar muscle-ups to follow on round 2, measured breaks on the wallballs to preserve the shoulders is a wise move.

On round 2, we still want to hold back on the burpees. Let’s start our final push on the barbell. Much of this workout comes down to these final 30 deadlifts and 40 wallballs, with most athletes slowing down significantly here. Here’s where we make our move in the workout… which means we need to be smart in the earlier repetitions in getting there.

Extra Credit

Warm-up (No Measure)

Aerobic Capacity:

Not for Time:

150/100 Calorie Assault Bike

Males work through their 150 calories in this flow:

15 Calories Slow, 15 Calories Fast

Females work through their 100 calories in this flow:

10 Calories Slow, 10 Calories Fast

Across the calories, this equates to being (5) full rounds of slow pace, to fast pace. Aim is to gradually increase in intensity during these fast paces, towards a full sprint on the final iteration. Our “slow pace” is intended to be a conversational, recovery pace.