CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

“Death is one prophecy that hasn’t failed.” – Edmund Wilson

1:00 bike/row

10 pvc pass throughs + 5 rotations

5 russian baby makers

1:00 overhead opener

ankle stretch on box with kb

10 tempo goblet squats

10 hip extensions

5 scap pull ups

8-10 kip swings

3-5 strict pull ups

barbell warm up

*continue to warm up overhead position for overhead squats and movements for Toes to bar and pull ups


Back Squat

Back Squat Waves

Set 1: 4 Reps @ 83%

Set 2: 3 Reps @ 89%

Set 3: 2 Reps @ 95%

3 Minutes Rest

Set 4: 4 Reps @ 89%

Set 5: 3 Reps @ 95%

Set 6: 2 Reps @ 101%

3 Minutes Rest

Set 7: 4 Reps @ 95%

Set 8: 3 Reps @ 101%

Set 9: 2 Reps @ 107%


All percentages are based off your 5-Rep Heavy Back Squat

We’ll repeat this 4-3-2 scheme next week at higher percentages

We’ll re-test our 5-Rep Back Squat in the week that follows


Grim Reaper (2 Rounds for reps)



Overhead Squats (95/65)

Toes to Bar

Rest 5 Minutes



Thrusters (95/65)

Chest to Bar Pull-ups

In today’s conditioning piece, we’ll work through two 5-minute AMRAPs with 5 minutes of rest between

Choose lighter barbell weights that you could complete 25+ reps of both movements unbroken when fresh

The barbell weight is ideally the same for both movements, unless your thruster and overhead squat capacity are drastically different

Choose gymnastics variations that you could complete 20+ reps of both movements unbroken when fresh

You could also keep the weights and variations the same and adjust volume:

First AMRAP Example: 15-12-9

Second AMRAP Example: 12-9-6

If you finish the set of 9’s within these windows, you’ll move back to the large opening set

Your score for each couplet is total number of reps completed



On both of these AMRAPs, we can look to hold on for large barbell sets and chip away at the gymnastics movements in manageable sets

Aim to complete each barbell set with no more than 1 break

A good goal can be to get to around the halfway point and make a decision if you should break or can continue to hold on to the finish

Quick sets and quick breaks is ideal on the gymnastics movements

Only go for big gymnastics sets in the first round if you see yourself holding big sets without long breaks in the second and third rounds

See below for possible break-up strategies for each set


**Set of 21: **21 / 12-9 / 7-7-7 / 7 Sets of 3

Set of 15: 15 / 8-7 / 5-5-5 / 5 Sets of 3

Set of 9: 9 / 5-4 / 3 Sets of 3

Second AMRAP

Set of 15: 15 / 8-7 / 5-5-5 / 5 Sets of 3

Set of 12: 12 / 7-5 / 4-4-4 / 4 Sets of 3

Set of 9: 9 / 5-4 / 3 Sets of 3


Chest to Bar Pull-ups

Reduce Reps

Chin Over Bar Pull-ups

Banded Chest to Bar Pull-ups

Jumping Chest to Bar Pull-ups

Ring Rows

Toes to Bar

Reduce Reps

Feet as High as Possible

Knees to Elbow / Chest / Waist

Extra Credit

Metcon (No Measure)

3 Sets:

7 Seated Single Arm Arnold Press (Each Side)

:30 Seconds Ring Plank Support

14 Weighted AbMat Sit-ups

Moving through 3 sets for quality in this Midline and Upper Body focused Body Armor piece

You have the option to increase weights or stay at the same loads across

Pick challenging weights, but ones you can complete unbroken each time

The 30 seconds in the ring plank is accumulated – it does not have to be completed straight


Seated Single Arm Arnold Press

Try to keep the torso tall with the shoulders and hips square as you press

Prevent any leaning back or side to side movement


Ring Plank Support Hold

Aim to keep the body and arms as straight as possible

The more horizontal the body is, the more difficult this will be


Weighted AbMat Sit-ups

Anchor the feet with heavier dumbbells

Hold a single dumbbell high up on the chest



Ring Plank Support Hold

Reduce Time

60 Second Standard Front Plank