CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

“Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius

jog forward/backward 2x

quad stretch

knee hugs

figure 4’s

5 spiderman and reach

5 russian baby makers

cossack squats

lateral step downs

table top w/5sec pause at top

5 slow push ups

barbell warm up


Back Squat

Set #1 (On the 0:00) – 5 Reps @ 80%

Set #2 (On the 2:00)- 4 Reps @ 87%

Set #3 (On the 4:00) – 3 Reps @ 94%

Set #4 (On the 6:00) – 2 Reps @ 98%

Set #5 (On the 8:00) – 1 Rep @ 102%

Set #6 (On the 10:00) – 1 Rep @ 105%

Set #7 (On the 12:00) – 1 Rep

Set #8 (On the 14:00) – 1 Rep

Set #9 (On the 16:00) – 1 Rep

Sets 1-9 completed “On the 2:00”

*Percentages based on 5RM Back Squat


Today is the 7th iteration of these Back Squat waves

Take the last 3 sets today to try to establish a new PR

These percentages are based of your 5RM Back Squat

Sets 1-9 are completed on the 2:00

This is the last week of our “Grunt Work” Cycle, next week we’ll deload with Pause Squats


Simple Plan (Time)

3 Rounds For Time:

50 Air Squats

35 Push-ups

25/18 Calorie Row


Bodyweight movements are the highlight of this simple triplet workout

The balance between lower body push, upper body push, and total body pull should allow you to move relatively quickly through each movement

We expect times these three rounds to take around 9-15 minutes to complete


Choose a push-up variation that allows you to complete at least sets of 5 within the workout

The 35 reps shouldn’t take more than 1:30 to complete

Adjust the reps or variation as needed



Knowing the push-ups follow the air squats, we can aim to cycle these 50 reps fairly quickly

Just squatting 1 second slower over these 3 rounds results in a difference of almost 3 minutes

After the 50 reps, the legs get a chance to recover while we use strictly the upper body


We have 105 total reps of push-ups in today’s workout

The upside is that the movements that surround the push-ups use different muscle groups

Because of this, the chest and triceps get a rest for between 3-5 minutes before having to push again

That being said, let’s be intelligently aggressive through the 35 reps each round

We still want to break these before you have to grind out reps

Consider the following options:

1 Sets: 35

2 Sets: 20-15

3 Sets: 15-10-10

4 Sets: 10-10-8-7

5 Sets: 7-7-7-7-7

6 Sets: 10-5-5-5-5-5

7 Sets: 5-5-5-5-5-5-5


Let’s try to balance out our speed on the rower and cycle time on the air squats

If we’re aiming for a fast cycle time on the squats, we can aim for slow, but powerful strokes on the rower

Drive hard with the legs, but take your time on the recovery

This long recovery can reduce the amount of tension on the legs, which is beneficial for the air squats that follow

Use the following calories per hour as a guide for this workout:

800 Calories Per Hours: 13 Calories Per Minute

900 Calories Per Hours: 15 Calories Per Minute

1000 Calories Per Hours: 17 Calories Per Minute

1100 Calories Per Hours: 18 Calories P

Extra Credit

Metcon (No Measure)

3 Sets

Not for Time:

10 Banded Barbel Bent Over Rows

10 Pistols

10 Double KB Snatch

10 Pistols

Rest 2:00 between sets.


A “Giant Set” means that you’ll move with a purpose from one movement to the next while prioritizing quality over speed

Upper body and midline focus on today’s Body Armor



Stand on band to create tension as the row is completed

Lock in midline during row (no motion at the hips)

Pause for 1s at the top of each repetition

Weights do not touch the ground between reps – keep lats and midline engagerd


Alternating legs for 10 reps total, or 5 each leg

We complete 10 pistols twice in each set, after each weighted movement


Similar to a regular KBS in range of motion, just now with 2xKB’s and with a turnover at the top

Weights start from the hang position

Upon hip extension, keep bells close to the body in a “pull + punch” motion

Start light, and build as mechanics are dialed in”


Banded Barbell Bent Over Rows:

Pistol Squats:

Double KB Snatch



No band (if not available)


Double Dumbbell Hang Power Snatch


Reduce Reps

Single Leg Squat to a Box

10 Weighted Box Step-ups (50/35)