CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)


Banded Tricep Stretch 1-2 Minutes Each Side

Couch Stretch 2 Minutes Each Side

Pigeon Pose + Wrist Stretches 2 Minutes Each Side


2-3 Sets

5 Inchworms

10 Russian Kettle Bell Swings

10 Horizontal Ring Rows

10 Air Squats w. 2 Second Pause at the Bottom

10 Calorie Row

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Metcon (Weight)

0:00 – 8:00

5 Sets:

1 Pausing High Hang Squat Snatch

1 Pausing Hang Squat Snatch

1 Pausing Squat Snatch

Set 1: 40% 1RM Snatch

Set 2: 45% 1RM Snatch

Sets 3-5: 50% 1RM Snatch


Building upon last week’s technique work

Working from the top down in this snatch technique complex

The pauses are for 1 second in the bottom catch position of each rep

The 3 reps are designed to be completed without dropping the bar

High Hang: Pockets

Hang: 1 Inch Above Knee

Snatch: Floor

These 5 sets will take place on a running clock (0:00 – 8:00)

This works out to a set about every 1:30

Percentges are based off your 1RM Squat Snatch

Set 1: 40% 1RM Snatch

Set 2: 45% 1RM Snatch

Sets 3-5: 50% 1RM Snatch

You’ll transition from this piece directly into the Snatch Waves that begin on the 8:00


Complex Demo:

Metcon (Weight)

8:00 – 17:00

On the Minute x 9:

Minute 1: 1 Squat Snatch @ 60%

Minute 2: 1 Squat Snatch @ 64%

Minute 3: 1 Squat Snatch @ 68%

Minute 4: 1 Squat Snatch @ 64%

Minute 5: 1 Squat Snatch @ 68%

Minute 6: 1 Squat Snatch @ 72%

Minute 7: 1 Squat Snatch @ 68%

Minute 8: 1 Squat Snatch @ 72%

Minute 9: 1 Squat Snatch @ 76%


These Snatch Waves also take place on a running clock

Every minute starting at 8:00, you’ll complete 1 Squat Snatch

We are building on last week’s percentages

“Waves” mean that the percentages will increase for 3 sets, then slightly decrease before climbing even higher

Wave loadings like this are designed to excite your motor neurons, which can help enhance force production despite muscular fatigue

Essentially – they help you move heavy loads even when you’re tired

These percentages are also based on your 1RM Squat Snatch

Back Squat

Stamina Squats

On the 1:30 x 7 Sets:

2 Front Squat

4 Back Squats

Barbell Loaded at 65% 1RM Front Squat



Week 2 out of 4 in this progression

Building upon last week by 2%

As a reminder:

The barbell comes from the rack

Rack the bar and transition directly from the front squats to the back squats

All 6 reps should be completed within the 90 second window

Rounds begin on the 0:00-1:30-3:00-4:30-6:00-7:30-9:00


Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#


“”Nasty Girls”” is an old school CrossFit Benchmark workout that balances weightlifting and gymnastics

Times for this workout range from about 6-12 minutes (2-4 minute rounds)

Choose weights and variations that allow you to complete the work within that time frame


Within the workout, this should be a station you can clear in 1:30 or less

Adjust reps or choose from another variation listed in “subs” to match that recommendation


Looking to move a barbell that is on the lighter side of moderate

When you’re fresh, this is a weight you could complete for 21+ reps unbroken

Within the workout, the 10 reps are ideally completed within 1-2 sets



Determine your speed on the air squats based on how comfortable you are with the ring muscle-ups

The more confident you are on the rings, the faster you can cycle these squats

If you know you’re going to take a few breaks on the rings, slow down your cycle time to make sure your breathing is under control for the more challenging movements


Having good self awareness of your abilities on each of these movements will help you determine the best strategy

Envision what you can realistically hold for sets in round 3 of the workout and do that from the beginning

Especially on the muscle-ups, it’s better to be conservative early and speed up later than it is to start hot and gradually slow down

Breaks tend to be a lot shorter when they are pre-determined as opposed to unplanned

Keep in mind there will be some interference between the two movements – as both involve an upper body pull

Consider the following sets for ring muscle-ups:

1 Set: 7

2 Sets: 4-3

3 Sets: 3-2-2

4 Sets: 2-2-2-1

Consider the following sets for hang power cleans:

1 Set: 10

2 Sets: 5-5

3 Sets: 4-3-3


Reduce Reps

1:30 of Attempts

Jumping Ring Muscle-ups

Banded Strict Ring