CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

1 Round:

18/15 Calorie Row

15/12 Calorie Assault Bike

2 Rounds:

5 Slow Wall Squats

:30s Alternating Warrior Squats

5 Walkouts

1 Round of “Strict Cindy”


Back Squat

Alternating “On the Minute” x 12 (6 Rounds)

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats

Barbell – 63% of 3-Rep Back Squat

This is an increase of 3% from last week, and as a refresher, this is the same loading for *both* lifts.


Elizabeth (Time)


Clean, 135# / 95#

Ring Dips
Although the ring dips are a large portion of this workout, and must be paced so as to not hit the wall early, it is the squat cleans we are after today. Here’s the met-con, the grind, and every reason why this workout is what it is.

Pacing these squat cleans from the onset is a must. It is tempting to lean into a big set early, but reminding ourselves of the total, we are after 45 squat cleans today. And a touch and go set of 10 is impressive to start, but not if we are reduced to slower singles on the following round of 15’s. If we are aiming for sets, let’s choose a number we are very confident we could cycle in the final round of 9’s. We may need to move to singles there for speed, but if we wanted, we could hang on for it. Whether that’s 3’s, 5’s, or beyond, consistency is king here with the higher rep count of the workout.

With that said, singles are a very strong option for many. Dropping from the top and getting our hands back to it after a full breath locks us into a methodical pace which can easily chase down those who come out hot and heavy, only to slow in the 15’s. The aim is to move 1% faster in the 15’s than we did in the 21’s. The workout “gets real” at the 15’s. The 21’s are our buy-in to get there.

On the ring dips, this is highly individual dependent. But across all, efficiency in the kip is massively important. We don’t talk about very often, as we are commonly doing this motion to finish a full ring muscle-up… where other focus points tend to come into play (pull and transition over the rings as examples).

Here, where we get to focus purely on the ring dip, let’s aim to maximize the power of our kip.

Imaginging ourselves in the bottom of our ring dip, visualize a plane of glass that sits about waist level in front of us. Our aim is to break that plane of glass with our knees. Though an aggressive upward knee strike, we’ll break the glass, and immediately drive our feet back towards the floor to avoid the shards of glass that fall.

Extra Credit

Metcon (No Measure)

Alternating “On the Minute” x 10 (5 Rounds):

Minute 1 – :30s Dumbbell Close-Grip Floor Press

Minute 2 – :30s Glute Bridges
In today’s Body Armor, we are finishing with a push, and a “pull”.

On the dumbbell floor presses, complete these “hammer” grip. That is, your knuckles are facing each other in the bottom of the repetition.

By taking away the full range of motion of a full press, we can focus on lockout strength. Here, our intention is to choose a lighter load, and aim for :30s of consecutive motion. Shooting for the 15 rep range each round, we are free to build across the five rounds.

The same intention is there for the glute bridges. If we desire, we can weight these with a barbell across the waist, or a dumbbell. Lighter is better here, where we can again aim to move for the full :30s on.

Not for tracked score or reps, but let’s record notes in the weights used and how we felt for future Body Armor sessions.