CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

Not for Time, and at a Controlled Intensity:

2 Rounds:

15/12 Calorie Row

1 Round of “Strict Cindy” (5 Strict PU, 10 Pushups, 15 Air Squats)

2 Sets:

3 Inchworms

4 Russian Baby Makers

5 Ring Kip Swings

:15s GHD Static Hold – Belly Up (Supine)


Muscle-ups (1 Attempt for Max Reps)

1 Attempt for Max Reps

This will serve as a baseline for percentage work moving forward.

If we are not completing ring muscle-ups today, what we don’t want to test here is max CTB pull-ups. Although a good test, we will be completing CTB pull-ups on this cycle fairly frequently and we will run into some overlap which will not be ideal.

If we do not have a ring muscle-up (or working on the consistency of our repetitions), a max effort anything is more than likely not getting us closer there, regardless. Instead, let’s use this day to either work on a drill we’ve been working in recently, or the recommendation below, the strict banded ring muscle-up.

Although every athlete is at a different stage in their progression, this easy set-up makes the strict banded ring muscle-up one of our favorites. If we will be completing this movement today, our aim in this portion will be to set the clock for 10:00, allowing us to work with varying bend tensions. Let’s build to a 7-10 rep for the day. This will take some time playing with varying bands, nevermind applying patience towards learning the movement. When we find that corresponding difficulty, we can use this band level in following progressions, building our strict strength on the rings throughout the cycle.


Metcon (Time)

4 Rounds:

9 Back Squats – 70% of 3RM Back Squat

In today’s stamina squat session, we are moving *for time*. We have 4 rounds of 9 unbroken back squats, where athletes rest as needed between sets. Aim is to rest just enough so that we find the next set unbroken.

Although “for time” typically indicates “competition”, this number is purely for our own reference when we compare it against similar sessions in the future, where we will be growing in percentages. We are using our 3-rep from the finish of the last cycle as it is fresh in our minds.


Metcon (Time)

3 Rounds:

40/30 Calorie Row

20 Lateral Burpees Over Rower

10 Double KB Clean (53’s/35’s)

Extra Credit

Metcon (No Measure)

5 x 50m Sled Drag

1 x 400m Farmers Carry

1 x 100 Banded Pull-Aparts
On the Sled Drag, we are facing away from the sled, and attached by harness or straps. Rest as needed between all sets, with the intention being that we build to a heavy on the sled drag over the five sets.

On the Farmers Carry, athlete’s choice to complete this with dumbbells, kettlebells, or torpedos. Stimulus wise, we are looking to choose a load that we are very confident we could complete 200m unbroken with, but we “aren’t sure” about 400m. At most, we feel comfortable completing this distance with at most, two quick breaks.

On the Banded Pull Aparts, let’s complete these with speed. Aim is to complete all 100 unbroken. Move quickly and explosively.