CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

Monday Warm-up

2 minute light row

5 pvc pass throughs + 5 pvc rotations/arm

5 spiderman and reach into hamstring stretch

5 slow wall squats + 10 air squats + 10 alternating warrior squats

3-5 strict pull ups

8-10 kip swings

* 8 ring transitions on low rings + 5 ring dips (for people doing muscle ups)

barbell warm up


Jackquinn (Time)

For Time:

100/70 Calorie Row

… Directly into:

3 Rounds:

50 Wallballs (20/14)

30 Alternating Single Dumbbell Power Snatches (50/35)
Scale by reducing to two rounds, then lowering load next.


Larger row buy-in (completed once at the start)

3 Rounds of the couplet to follow.

Simple movements inside the couplet (WB+Snatch), but challenging under the fatigue of the start with the row.

Aim is to get comfortable cycling large sets of these movements despite that fatigue.


On the row, let’s push our pace some. For meters, we pace. For calories, we push slightly more given the accumulation on the sliding scale.

Imagine holding just a few seconds slower than your 2K pace. Aggressive, but manageable. We again want to be taxed going into the couplet for the training goal today.

Despite feeling the row, just start. Don’t think, and just transition to the wallball for our first 10 reps. Re-asses on the way. We’re not doing a set of 50.. we’re doing a set of 10 to start. Make a judgement call after 5 reps.

Example breakup strategies:






Dumbbell Snatches





75/50 Calorie Assault Bike

1200m Run

Metcon (5 Rounds for reps)

Alternating EMOM x 10:

Minute 1 – Work

Minute 2 – Rest

Minute 1:

Seconds 0-20 – Max Power Cleans (95/65) (135/95)

Seconds 20-30 – Rest

Seconds 30-60 – Max Pullups or Ring Muscle-Ups

RX – 95/65 and Pullups

RX+ – 135/95 and Ring Muscle-Ups
Enter your total reps for cleans and gymnastics combined for each round.

Extra Credit