CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

“Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad.”

1:00 light row

5 spiderman and reach

5 russian baby makers

10 alternating figure 4’s

10 wall openers

10 banded good mornings

10 banded presses /side (attach black band to rig shoulder height between the j-hooks and stand beside it. Press one side of the band up, not both)

10 banded air squats

banded monster walks

barbell warmup


Front Squat

On the 1:30 x 7 Sets:

1 Tempo Rep


10 Second Negative

No Pause in Bottom

Full Speed Stand


Completing 1 front squat from the rack every 90 seconds, working a slow tempo on the way down


10 Seconds Down, No Pause, Stand Fast

Start around 55% of your 1RM Front Squat and build to a heavy single for the day

Rounds begin on the:

0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30 – 9:00


Blitzen (Time)

5 Rounds:

20/15 Calorie Row

10 Thrusters (115/85)(95/65)


“Blitzen” is a repeat workout from 10.29.18 but was not saved as a benchmark, but you can go back on the whiteboard potentially.

Expect the 5 rounds to take between 8-15 minutes to complete


The barbell in “Blitzen” starts from the floor, not the racks

This should be a moderate thruster weight that can be completed in 1-2 sets each round

Aim for something 1 weight jump up from what you’re accustomed to using in common thruster workouts



The workout today will be dictated by our thruster approach

The goal here is to pick a break-up strategy that we can realistically hold across the 5 sets

1 set is awesome, but only if that is something that can be maintained

If you’re planning on 2 sets at some point, let’s do that from the beginning

When we plan the break, the rest is a lot shorter than if we’re forced to break because of fatigue


Row at a pace that supports your strategy on the barbell

This is ideally the fastest pace that allows for an immediate transition to the bar for your planned set

You should be able to get off the rower, walk to the barbell, and start your first set of thrusters

This is better than rowing fast, taking a long chalk break, then starting the thrusters

Row methodically, focus on your breathing, and smash the barbell

Extra Credit

Metcon (No Measure)

Bike Recovery

3 Rounds (12 Minutes Total):

3 Minutes Light

1 Minute Moderate

Looking to flush out the legs here after a big lower body effort in “Blitzen”

This recovery piece is not for score

12 Minutes Total on the Bike:

3 Minutes Light

1 Minute Moderate

If unable to Bike:

Same Format on Row or Ski Erg

Easy 1 Mile Jog