CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)


Pigeon Pose on Box: 2 Minutes Each Side

Banded Hamstring Distraction: 1 Minute Each Side

3-Way Shoulder Stretch: 1-2 Minutes Each Side


400 Meter Jog

3 Rounds:

10 Samson Stretch (5 per side)

15 Glute Bridges

15 Second Handstand Hold – 15 Shoulder Taps – 15 Second Handstand Hold

10 Banded Good Mornings

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Metcon (Weight)

On the Minute x 10:

2 Box Squats

* All Sets at 55% 1RM Back Squat

* Box Height 3″ Below Parallel


Week #2 in this progression

Over the next weeks, the height will stay the same and the percentages will increase

Use 55% of your 1RM Back Squat for all 10 sets today



The box squat is designed to utilize more glutes, hamstring, and back than the traditional back squat

We’ll break this movement down into 4 parts: Stance, Down, Sitting, and Up

For the stance, we want to take a wider stance than usual to help pin point the posterior chain more

On the way down, think about sitting back slowly so the shins are vertical instead of dropping straight down

We want to briefly pause in a sitting position to take away the stretch reflex of the movement instead of just bouncing off the box

The goal is to be explosive as possible on the way up to our standing position


Pausing Back Squats (3 Seconds in Bottom)

Metcon (Weight)

Jerk Balance Complex (0:00 – 4:00)

3 Sets:

3 Jerk Balances

1 Pausing Split Jerk (1 Seconds in Catch)

Set 1: 35% of 1RM Clean and Jerk

Sets 2-3: 35-45% of 1RM Clean and Jerk


We’ll repeat our 3-part clean and jerk piece from 5/15, with the aim being to slightly increasing the loading

This Jerk Balance Complex will be 3 sets and lasts from 0:00 – 4:00 on a running clock

The Jerk Balance is a helpful drill for training proper position under the bar and equal weight distribution between the front and back legs during the split

The Pausing Split Jerk gives you a second to feel out proper balance in the catch position, allowing you to adjust before recovering the feet to a standing position

We’ll keep the weights fairly light here to drill good technique

Work around 35-45% of your 1RM Clean and Jerk, but adjust as needed to stay light

With 3 sets in 4 minutes, this means you’ll complete a set every 1:20 (0:00 – 1:20 – 2:40)


Jerk Balance:

Pausing Split Jerk:

Metcon (Weight)

Tall Clean Complex (4:00 – 8:00)

3 Sets:

2 Tall Cleans

1 Split Jerk

Start at 35% of 1RM Clean and Jerk and Build


The second part of Clean and Jerk Technique starts on the 4:00 and is highlighted by the Tall Clean

The tall clean is designed to train speed and accuracy in the turnover of the squat clean

It focuses entirely on the down motion of the squat clean instead of on the jump up

Weights will also be fairly light here to focus on good technique

Start around 35% of your 1RM Clean and Jerk and build as you see fit over the 3 sets

Use weights that won’t force you to try to jump the weight up to your shoulders – as the focus should be on the way down

Just like the first part, you have 3 sets to get done in 4 minutes – meaning you’ll complete a set every 1:20 (4:00 – 5:20 – 6:40)


Tall Clean:

Metcon (Weight)

Clean and Jerk Complex (10:00 – 19:00)

On the 1:30 x 6 Sets:

1 Hang Squat Clean

1 Squat Clean

1 Split Jerk

Set 1: 67% of 1RM Clean and Jerk

Set 2: 71% of 1RM Clean and Jerk

Set 3: 75% of 1RM Clean and Jerk

Set 4: 71% of 1RM Clean and Jerk

Set 5: 73% of 1RM Clean and Jerk

Set 6: 77% of 1RM Clean and Jerk


Week #2 of this progression

The final piece of Clean and Jerk work starts on the 10:00 and involves two waves of percentages based on your 1RM Clean and Jerk

We’ll climb higher in load than the first two technique pieces, topping out at 77%

The goal here is to put the focuses from the Jerk Balances, Pausing Split Jerks, and Tall Cleans together

Get under the barbell quickly in the squat cleans and find equal weight balance between both feet in the split jerk

These 3 reps are designed to be completed without dropping the barbell

Rounds begin every 90 seconds (10:00 – 11:30 – 13:00 – 14:30 – 16:00 – 17:30)


Complex Demo:


Cinnamon Swirl (AMRAP – Rounds and Reps)


200 Meter Run

5 Strict Pull-ups

10 Push Presses (95/65)(75/55)

15 Deadlifts (95/65)(75/55)


Today’s workout is longer, light, and balanced

Over the 20 minutes we’ll work through some cardio, strict gymnastics, and, light weightlifitng

We can expect to complete around 7-10 rounds when all is said and done


Choose a rep number or variation that allows you to complete this station in 1-2 sets each round


The barbell is intended to be light for the push presses and very light for the deadlifts

We’ll choose our weight based off the more challenging movement – the push press

This should be a weight that you can complete the 10 reps unbroken in every round today

Remember that there is no re-bend of the knees in the push press after driving the weight off the shoulders


This workout is similar to Wednesday’s (“CEO”) in the sense that the movement patterns do not really interfere with each other

Inside the gym, we rotate between:

Strict Pull-ups: Upper Body Pull

Push Presses: Upper Body Push

Deadlifts: Lower Body Pull

The only interference between muscle groups happens with the deadlifts into the 200 meter runs, as both are lower body pulling movements

Because of this structure, we encourage you to push through large and possibly unbroken sets at each movement

The big thing to consider in this longer workout is what pace is sustainable

It can be helpful to open up the round at a pace that you think you can sustain for 20 minutes

It’s not too fast or slow – ideally somewhere right in the middle

After finishing the deadlifts, take a look at the clock and note the time

If you finish in 2:00, that can be your goal round time moving forward for the rest of the workout

In this example, you would try to finish your next rounds by the 4:00, 6:00, 8:00, and so on…

Maintaining this pace means you would finish with 10 rounds at the end of 20 minutes

Use whatever your opening round split is as your guide for the rest of the workout