CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

2:00 light row

5 spiderman and reach

:30 quad stretch

10 air squats + :30 hold at bottom of last one

10 alternating kossack squats

5 prone swimmers

15 banded good mornings

banded monster walks forward and backward/side to side

barbell warm up


Back Squat (Build to a heavy set of 5 reps)


Build to a Heavy Set of 5 Back Squat to start out the week

We’ll be re-testing this benchmark at the end of the cycle

Work through the warmup sets in “Movement Prep” before taking a crack at heavy sets of 5


5 Reps @ 50%

4 Reps @ 60%

3 Reps @ 70%

1 Rep @ 75%

1 Rep @ 80%

1 Rep @ 85%

1 Rep @ 90%

Build to Heavy 5


Taco Bell (AMRAP – Rounds and Reps)


35 Double Unders

25 Air Squats

15 Kettlebell Swings (53/35)

In this short triplet workout, let’s choose a kettlebell weight that can ideally be swung unbroken on every round

The same goes for the variation or rep scheme on the rope – choose something you can ideally complete unbroken each time you pick up the rope

Within the 9 minutes, we can expect to complete 3-4+ rounds


The one movement we’d likely have to break up today is the kettlebell swings

Use the air squats as your pacer – finding a speed that allows you to complete the swings ideally unbroken

Going big on the swings allows us to maximize our time spent moving

If you’re confident going unbroken on the swings and the double unders throughout, feel free to increase the cycle time of your air squats

If you need a little more time before picking up the bell, just slow down the squats and try to get your breathing back a bit for the weighted movement


Double Unders

Reduce Reps

50 Single Unders

30 Seconds of Practice

Extra Credit

Metcon (No Measure)

3 Giant Sets:

14 Front Rack Step Back Lunges

21 Glute Bridges

Rest 3 Minutes Between Sets

“Giant Sets” mean you’ll move right from the lunges to the glute bridges and rest after the 21 reps are complete

Front Rack Step Back Lunges:

Hold a barbell in the front rack and step back with one leg until the front shin is vertical

Alternate legs on each rep (6 Each Side)

You can build in weight or stay at the same challenging weight across

Pick loads that you can complete the 14 reps without dropping the barbell