CrossFit Indian Trail – CrossFit

View Public Whiteboard


Warm-up (No Measure)

“Rome was not built in a day.” – John Heywood

This is an old adage that speaks to the time it takes to build something great.

And it’s indeed an accurate statement, and a healthy outlook on mastering a skill or craft. However, the critical message is less about how great things take time, and more, about the importance of laying the next brick.

We can become consumed with the idea of “making it”. Finishing Rome. And in so, we don’t place the value in the next brick being laid. With one eye on the prize, we only have one eye for the journey.

The call to action is not to build our dreams *today*, but, to place down the next brick. Every day, for years, if it takes us so. But we won’t miss a day. Until, we have your empire.


Banded Shoulder Distraction

Squat Hold

Down Dog



1st – 30 second Squat Hold

2nd – 60 ft. waiters walk each arm

3rd – 45 second Assault Bike at moderate pace

Barbell Warm Up

2 rounds with an empty barbell:

5 Clean Deadlifts

5 Hang Muscle Clean

5 Tall Cleans

5 Front Squats

5 Push Jerks


Clean and Jerk

On the Minute x 10:

1 Low-Hang Squat Clean and Jerk

Set 1: 70% of 1RM Clean and Jerk

Sets 2-10: Build to a Heavy Single



This piece begins at the [0:00] on the running clock

We’ll pick up a little heavier than where we left off, completing the opening set at 70% of your 1RM Clean and Jerk

For the remaining 9 sets, gradually build to a heavy single for the day

You do not have to build in weight every set, but the aim is to climb up

These 10 sets are designed to be completed at the top of every minute


DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

Extra Credit

Metcon (No Measure)


3 Giant Sets:

15 GHD Sit-ups

:20 Second GHD Hold

25 Hip Extensions

:30 Second Hip Extension Hold

Rest 2 Minutes Between Sets


This midline piece will work both the front and back of the body

After completing each “active” movement, you’ll go directly into a static hold

“Giant Sets” means you’ll move directly from one movement to the next with no rest

With 2 minutes of rest built in today, see if you can go unbroken throughout

See below for movement demos and subs