CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

“You’ll miss the best things if you keep your eyes shut.” – Dr. Suess


PVC Pass Throughs – 1:00

PVC Around The Worlds – :30s/Direction

wrist stretch

Banded good mornings

Y’s, T’s, W’s, cuban presses

russian baby makers

20-30 sec handstand hold

50 foot OH DB carry/side

2-3 eccentric handstand push ups

empty barbell snatch warm up


Metcon (Weight)

Power Snatch

5 Sets:

2 Power Snatches @ 68-73% of 1RM Snatch

– Sets do not need to be completed unbroken. Feel free to drop the bar from overhead and fully reset before the second rep.

– Athletes choice on weight jumps but we want to stay between 68-73% of our 1RM Snatch.

– Score: Record all weights used.


The Flip Side (Time)

3 Rounds:

21 Kipping Handstand Push-Ups (Double DB Push Press 50’s/35’s)

12 Power Snatches (95/65)(75/55)

Directly Into…

3 Rounds:

21 Bar-Facing Burpees

12 Power Snatches (95/65)(75/55)

Time Cap: 22 Minutes

– Conditioning Category: Threshold

– Let’s make it our goal to complete couplet #1 in ~6:00-9:00 and couplet #2 in ~9:00-12:00. That means each round in the first couplet should take 3:00 or less and each round in the second couplet should take 4:00 or less.

– The kipping hanstand push-ups in couplet #1 should take less than 2:00 each round. Reduce the reps or modify the movement if needed.

– The power snatches should take less than 1:00 in both couplets. The weight should be light and completed in no more than 2 sets on any round.

– The bar facing burpees in couplet #2 should take less than 2:00. Reduce the reps if needed.

– Score: Time. If you get time capped, add 1s to your time for every missed rep.


– Aim to complete the handstand push-ups in 5 sets or less. This could be 6-5-4-3-3, 6-5-5-5, 7-7-7, 12-9, or 21 straight. We want to pick the strategy that has us resting the least about of time between sets.

– Aim to complete the snatches in 1-2 sets. 1 break here may be smart in order to save the shoulders a bit for the handstand push-ups.

– When we get to the 2nd couplet, we want to push the burpees a bit. It is going to be easy to lose a lot of time here.

– We can plan to catch our breath on the power snatches by slowing our cycle time down a bit here. We still want to aim for 1-2 sets here.



– Reduce Reps

– 1-2 AbMats

– Hand Release Push-Ups


– Reduce Reps

– Reduce Weight

– Single Dumbbell Snatches

– Double Dumbbell Sntaches


– Regular Burpees

– Burpees Over Dumbbell(s)