CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

“Life is a wonderful, wonderful opera… except that it hurts.” – Joseph Campbell

Our life is a summation of what we think about. It’s what the human brain is programmed to do – to pay attention to what we’re thinking about.

If we are in the market to buy a silver Toyota, all we see are silver Toyotas on the road. It’s as if they suddenly appeared out of the sky, yet… they were there all along. It’s called the “Reticular Activation System”. We simple notice more of something if we’re focused on it.

Now replace the silver Toyota with a harmful emotion… such as feeling like the world is out to get us. Feeling like we aren’t important. Feeling frustrated. It becomes exaggerated, monopolizing our thoughts. If we look for the negative, it will be there in droves. But… if we look for the positive, it will be there just as powerfully.

Are we going to see the wonderful opera, or are we going to be distracted by the pain?



Lats Foam Roll

Banded 3-Way Shoulder

Handstand Hold Stretch


2 Rounds

10 Calorie Row

10 Push-Ups

2 Rounds

60 Second Single Arm Dumbbell Farmers Carry (30 Seconds Each Side)

30 Second Superman Hold Video

2 Rounds

20 Air Squats

5 Inchworms Video


Clean and Jerk

On the 1:30 x 6 Sets:

1 Hang Squat Clean

1 Squat Clean

1 Split Jerk

Set 1: 64% of 1RM Clean and Jerk

Set 2: 68% of 1RM Clean and Jerk

Set 3: 72% of 1RM Clean and Jerk

Set 4: 68% of 1RM Clean and Jerk

Set 5: 70% of 1RM Clean and Jerk

Set 6: 74% of 1RM Clean and Jerk



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 74%

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:


eHarmony (Time)

For Time:

30 Sumo Deadlift High Pulls

30 Front Squats

30 Hang Squat Cleans

30 Power Snatches

30 Overhead Squats

* On the Minute: 5 Burpees

* Barbell: 75/55


Burpees at the top of every minute will interrupt your progress on this chipper workout

Starting on the 0:00 and every minute thereafter, you’ll complete 5 standard burpees

With whatever time remains in the minute, complete as many reps of the barbell movements as you can

After each set of burpees, pick up wherever you left off in the round

We expect this workout to take between 9-15 minutes to complete


This number is meant to be relatively small

This station ideally takes 20 seconds or less to complete, giving you 40 seconds to work through the scored movements

Adjust the rep number as needed to meet this stimulus

Being standard burpees, you’ll clap at full extension with some air under the feet at the finish


We’ll use a single lightweight barbell for all 5 movements today

Choose your weight based off the most challenging for you – likely the overhead squat

This should be a load that you could cycle for at least 30+ reps unbroken when fresh

Within the workout, we’re looking for touch and go sets throughout



If you performed last Saturday’s workout “Gone In 60 Seconds”, the approach will be fairly similar

The big difference between that workout and this workout is the weight today is a lighter – which allows you to be more aggressive eith each effort on the barbell

There are a couple ways to approach this workout

The first is to maintain a steady speed throughout the workout

In this option, it’s simply about finding a speed that you won’t slow down from at all during the workout

This likely means steady burpees followed by smooth, controlled sets on the barbell

The second option is to work at a higher intensity and include some rest in each round

In this option, you could essentially sprint until either the :40, :45, or :50 on each minute and use the remaining time for transition and rest

The shorter amount of time you work, the faster your pace should be, as there is more rest

Extra Credit

Metcon (No Measure)

Body Armor

Not For Time:


Strict Ring Dips

Hand Release Push-ups

After Each Round: 21 GHD Sit-ups


After a big lower body day, this body armor piece will focus on upper body pressing and midline movements

There piece is not for time, as there is quite a bit of interference between the strict ring dips and hand release push-ups

Work through these movements with quality as your main priority

After completing the dips and push-ups in each round, perform 21 GHD Sit-ups (3x)


Range of Motion: Top of the shoulder below the elbow in the bottom + full lockout at the top

Look to complete at least 3-5 reps at a time

Use a band as needed to meet this stimulus


In the bottom of the push-up, raise your hands off the ground to get some air under the palms

This stops your momentum, which makes the movement more challenging, as you press up from a dead stop


GHD Sit-ups:

Hand Release Push-ups: