CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

“How much do you care about getting better?”

Sounds like a silly question, but most don’t think about this.

When we truly care about getting better, our view on things change. We see events as a means to grow… truly chances to improve ourselves. The opposite is when we view everything as a test.

When we find ourselves comparing against others, stuck on the thought of viewing “X” as a measuring stick against our goals, remind ourselves of this question. How much do we care about getting better?

:30 light row, :30 moderate row, :30 light row

spiderman walk

figure 4’s

knee hugs

toy soldier w/bird feeder

air squats

inchworm with calf stretch

lunge w/twist and reach

heel raise on plate w/negative (good stretch with activation)

barbell warm up


Back Squat

Week #2 in our progression. Last week, we climbed towards a heavy single. Our average percentage point of the five heavy singles was 104%. Today, we’re after volume, versus absolute. Aiming for five singles at 104%.

Set #1 (On the 0:00) – 9 Reps @ 76%

Set #2 (On the 2:00)- 7 Reps @ 83%

Set #3 (On the 4:00) – 5 Reps @ 90%

Set #4 (On the 6:00) – 3 Reps @ 95%

Set #5 (On the 8:00) – 1 Rep @ 100%

Set #6 (On the 9:00) – 1 Rep @ 102%

Set #7 (On the 10:00) – 1 Rep @ 104%

Set #8 (On the 11:00) – 1 Rep @ 104%

Set #9 (On the 12:00) – 1 Rep @ 104%

Set #10 (On the 13:00) – 1 Rep @ 104%

Set #11 (On the 14:00) – 1 Rep @ 104%

*Percentages Based On 5RM Back Squat

*Sets 1-4 Completed “On the 2:00”.

*Sets 5-11 Completed “On the 1:00”.

*There are two additional singles compared to last week, building us towards our working weight.


Underrated (AMRAP – Reps)


30 Double Unders

1 Hang Squat Clean (135/95)(95/65)

30 Double Unders

2 Hang Squat Cleans (135/95)(95/65)

30 Double Unders

3 Hang Squat Cleans (135/95)(95/65)

Climb By 1 Rep Each Round

Over the 9 minutes of work, the hang squat clean reps climb by 1 every round

The double under reps will remain the same throughout the workout

Let’s choose a double under variation or rep number that can ideally be completed in 1 set each round

The hang squat cleans should be performed at a weight that you could cycle for around 12-15 reps unbroken when fresh

The score for this workout is total reps completed at the end of the 9 minutes *including double unders



It’s the work that can’t be seen in the workout description that truly counts in this workout

The opening 3 rounds essentially serve as a buy-in for what’s to come later

The challenge comes as the hang squat clean reps start to climb higher and the double under volume piles up

Move at a smooth pace early on that you see yourself holding 6+ minutes into this workout

Hang Squat Cleans

Once the barbell starts to approach a number that you consider challenging, think about getting to smaller checkpoints within the bigger set

These checkpoints can help you to start the next movement more quickly than if you were thinking about having to complete a large set

For Example:

In the set of 8, just think about getting 4 reps done

If you’re feeling good at 4, see if you can finish out the full set

If you need a quick break, you’re already halfway done

Double Unders

Setting the rope down neatly after each set can also allow for efficient transitions and minimize wasted time during this short workout

With a lot of transitions back and forth, time spent untangling the rope can add up fast



Reduce Reps

45 Single Unders (1.5x)

30 Seconds of Practice

Extra Credit

Metcon (No Measure)

3 Giant Sets:

7 Single Arm Tempo Kettlebell Deadlifts (Left)

15 Weighted AbMat Sit-ups

7 Single Arm Tempo Kettlebell Deadlifts (Right)

:15-30 Second Ring Plank Hold

Rest As Needed Between Sets

This core focused Body Armor piece is for quality over speed

Choose challenging loads on all movements that still allow for unbroken sets

You can build in weight or stay the same across the 3 Giant Sets

Focus on a 3 sec. negative for Single Arm Tempo Kettlebell Deadlifts

On the Weighted AbMat Sit-ups, anchor the feet and hold the dumbbell high on the chest throughout the full range of motion


Single Arm Tempo Kettlebell Deadlift:

Weighted AbMat Sit-up:

Ring Plank Hold: