CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

“Integrity is not a noun. It’s a verb.”

Just about everyone “knows” right from wrong. And if one knows right from wrong, they could be said to “have integrity”, as they possess the requisite knowledge. Yet, we know that’s not what real integrity is – as not everyone acts with so.

Real integrity, is action. Not a “thing”, but a living and breathing lens we live our lives through that we refine every single day.


Banded Tricep Stretch

Child’s Pose on Box

Butterfly Stretch


2 Rounds For Quality:

:20 Second Single Unders

:20 Second Banded Pull Aparts

:20 Second Active Spiderman

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Back Squat

Back Squat “3-6-12”

3 Reps @ 100% of 10RM Back Squat

6 Reps @ 93% of 10RM Back Squat

12 Reps @ 85% of 10RM Back Squat



We’ll start with heavier weights/low reps and move towards lighter weights/higher reps over these 3 sets

The percentages are based off your 10RM Back Squat

We completed a 10RM Back Squat test recently on 6.8.20

If you don’t have this number, you can estimate your 10RM as roughly 75% of your 1RM Max or 85% of your 5RM

Rest as needed between sets to maintain quality movement and unbroken sets


Red Zone (Time)


Hang Power Snatch (75/55)

Thrusters (75/55)


This barbell couplet alternates between a total body pull and a total body press

The weight is designed to be very light

You should be able to complete 30+ reps at each movement when fresh

Use one weight for both barbell movements

The rep scheme goes “down and back” for a total of 138 reps

Choose weights that allow you to complete the work in less than 10 minutes


The hang is defined as anywhere above the knee”



If this was a normal 21-15-9 workout, we’d look to start smart on the 21’s to help us thrive through the 15’s and sprint through the final set of 9’s

In this workout, the reps go back up following the set of 9, so that strategy won’t work

In this case, your set of 9 is essentially the “break” of the workout that bridges the gap between the larger sets

Take the full rep number (138) into account when figuring your break-up plan

This will help you sustain your effort as you climb back up in reps on the second half

Even though the weight is light, don’t be afraid to break this up into quick sets with very short breaks (~5 seconds) between

Once you have your plan in place, do you best to stick with it

Consider the following break-up options for each round:

Rounds of 21:

1 Set: 21

2 Sets: 12-9

3 Sets: 7-7-7 or 8-7-6

4 Sets: 6-5-5-5

Rounds of 15:

1 Set: 15

2 Sets: 8-7

3 Sets: 5-5-5 or 6-5-4

Round of 9:

1 Set: 9

2 Sets: 5-4

3 Sets: 3-3-3 or 4-3-2

Extra Credit

Metcon (No Measure)

Body Armor

3 Rounds:

45 Seconds Banded Pull-Aparts

45 Seconds Hollow Rocks

45 Seconds Banded Tricep Extensions

45 Seconds Banded Good Mornings

Rest 1 Minute Between Rounds


Todays Body Armor works the full body with 4 banded movements

You’ll work for 3 minutes straight before resting for 1 minute

Aim for quality over speed during these 45 seconds windows

Choose band tensions that allow you to move for the whole duration of each station