CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo

*spend a few minutes on a rower/bike before class and do a few crossover symmetry exercises if you have time.

5 spiderman and reach


russian baby makers

banded side steps

banded fire hydrants

banded plank

banded good mornings

overhead opener

8-10 kip swings

*barbell warm up


Back Squat

Set 1 (On the 0:00): 9 Reps @ 78%

Set 2 (On the 2:00): 7 Reps @ 85%

Set 3 (On the 4:00): 5 Reps @ 92%

Set 4 (On the 6:00): 3 Reps @ 97%

Set 5 (On the 8:00): 1 Rep @ 102%

Set 6 (On the 9:30): 1 Rep @ 104%

Set 7 (On the 11:00): 1 Rep @ 106-107%

Set 8 (On the 12:30): 1 Rep @ 107-108%

Set 9 (On the 14:00): 1 Rep @ 107-108%

Set 10 (On the 15:30): 1 Rep @ 107-108%

*Percentages based on 5RM Back Squat


Today is the 5th iteration of these Back Squat waves

Increasing loads from two week ago, while maintaining the same exact rep scheme

Sets 1-4 are completed on the 2:00

Sets 5-10 are completed on the 1:30

On sets 7-10, it’s your choice inside the range of 106-108%

These percentages here are based of your 5RM Back Squat


Overkill (Time)


Double Dumbell Power Cleans (50’s/35’s)

Box Jump Overs (24″/20″)

Double Dumbbell Front Squats (50’s/35’s)

Toes to Bar


We’ll complete familiar movements with some odd objects in today’s conditioning piece

We expect this workout to take around 12-15 minutes to complete


Let’s choose a weight for both movements that you are capable of completing 25+ reps unbroken when fresh

For the power cleans, you only have to touch one head of the dumbbell to the ground on the outside of the feet


Since these are box jump overs, you do not have to stand to full extension on top of the box


Choose a toes to bar variation that you are capable of completing 21+ reps unbroken when fresh

Modifications include reducing reps or choose a sub from the list further down the page



The dumbbell movements will likely feel pretty good the first round, but let’s aim to approach the round of 21’s in a way that allows you to crush the round of 15’s

Decide beforehand how you want to break-up the round of 15 and let that fuel your decision on how to attack the round of 21’s

For Example: If you want to get the round of 15 done in 2 sets, it may be helpful to complete the round of 21 in 2-3 sets

Especially with the odd nature of the dumbbells, break up these movements before you have to grind out reps in the first two rounds

Consider the following break-up options for each round

Set of 21

2 Sets: 12-9

3 Sets: 7-7-7 or 8-7-6

4 Sets: 6-5-5-5

5 Sets: 5-4-4-4-4

Set of 15

2 Sets: 8-7

3 Sets: 5-5-5 or 6-5-4

4 Sets: 4-4-3-3

5 Sets: 3-3-3-3-3

Set of 9

2 Sets: 5-4

3 Sets: 3-3-3 or 4-3-2

4 Sets: 3-2-2-2


This movement is the only station where we aren’t holding onto anything

Move at a steady, robotic pace through each round of box jump overs

Lets pace these out to allow for a fast final set of 9


The dumbbell movements will challenge our grip and midline, which we’ll need for the toes to bar

While we could try to hold of for big sets, it may be best to chip away at smaller chunks

Extra Credit

Metcon (No Measure)

3 Giant Sets:

15 Double Dumbbell Sumo Deadlifts

25′ Double Dumbbell Overhead Carry

15 Double Dumbbell Prone Rows

25′ Double Dumbbell Overhead Carry

Rest as Needed Between Sets

“Giant Sets” are big supersets where you move right from one movement to the next while prioritizing quality over speed

We’ll work through 3 movements in today’s Body Armor piece

Choose dumbbell weights that are challenging, but loads that allow you to complete each set without stopping

You can use different dumbbell weights for each movement if you need to

You can build across the 3 sets or stay at the same weight throughout

Rest as needed between sets to preserve quality movement

See below for movement demos


Double Dumbbell Sumo Deadlifts:

Double Dumbbell Overhead Carry:

Double Dumbbell Prone Rows: