CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

“Don’t judge each day by the harvest you reap, but rather by the seeds you plant.” – Robert Lewis Stevensen

1:00 light bike

10 pvc pass throughs

5 spiderman and reach

8 bird feeders

8 russian baby makers

10 push ups

10 hollow body rocks + 5 supermans

3-5 strict pull ups

8-10 kip swings

8 Double DB suitcase deadlifts

8 DB goblet squats

8 DB shoulder presses


Back Squat

Percentages based off of last week’s 5-Rep Heavy.

Set 1: 6 Reps @ 70%

Set 2: 4 Reps @ 76%

Set 3: 2 Reps @ 82%

3 Minutes Rest

Set 4: 6 Reps @ 76%

Set 5: 4 Reps @ 82%

Set 6: 2 Reps @ 88%

3 Minutes Rest

Set 7: 6 Reps @ 82%

Set 8: 4 Reps @ 88%

Set 9: 2 Reps @ 94%


This is the 1st iteration out of 4 for Back Squat Waves

Rest as needed between sets, but 3 minutes after each 3rd set

These percentages are based of your 5RM Back Squat


Flinstones (Time)

2 Rounds:

50 Wallballs (20/14)

40/30 Calorie Bike

30 Toes to Bar

20 Alternating Dumbbell Snatches (70/50)(50/35)

RX – 50/35 DB’s

RX+ – 70/50 DB’s


Choose a weight / rep scheme that allows the 50 reps to be completed in 3 minutes or less on the first round (~15 On the Minute)


Choose a rep scheme or variation that you could complete 15+ reps unbroken when fresh


Going on the heavier side with the dumbbell today

You’ll alternate arms every rep for a total of 10 each side

Choose a weight that allows the 20 reps to be completed under 2 minutes



With these larger rep schemes, chipping away at manageable sets over the 2 rounds is the name of the game


Let’s aim to complete the wallballs in 3-5 Sets:

3 Sets: 25-15-10

4 Sets: 20-10-10-10

5 Sets: 5 Sets of 10


There are two ways to attack the bike

Hold a steady, moderate pace and go for bigger sets of toes to bar

Try to hold a stronger pace and work through smaller sets of toes to bar


No matter if you go for bigger sets or smaller sets, pick something that minimizes time spent not moving

Here are some options:

10 Sets of 3

12-10-8 or 10-10-10

5×6 or 6×5




There are two ways to approach the dumbbell snatches

1. Steady Singles, Resetting on the Ground: These are more challenging on the muscles because of the dead-stop, but easier on breathing and positioning (20 Sets of 1)

2. Small Touch and Go Sets: Switching hands in the air for touch and go sets is easier muscularly because of the momentum from the top, but can be harder on breathing and positioning (5 Sets of 4, 4 Sets of 5, 2 Sets of 10)



600 Meter Run

Toes to Bar

Reduce Reps

Feet as High as Possible (While Maintaining Rhythm)

Knees to Chest / Waist

Extra Credit

Metcon (No Measure)

3 Sets For Quality:

:20 Seconds L-Sit

:30 Seconds Hip Extension Hold

:40 Seconds Tempo Back Squat*

Rest 2 Minutes Between Sets

*Tempo: 10 Seconds Down, 20 Seconds Bottom, 10 Seconds Up

The 3 sets are not for time, rather for quality

The time listed is accumulated time, but we’re resting enough between movements where these can be completed unbroken

Tempo Back Squat:

Use a weight here where you can stick to the tempo

You have the option to increase weight or stay at the same weight across all 3 sets


There are to be completed on parallettes

If you don’t have parallettes or struggle with keeping the feet high, complete the movement hanging from a pull-up bar and try to keep your feet as high as possible


Hip Extension Hold

30 Seconds Deadlift Top Hold (Moderate-Heavy Weight)

30 Second Weighted Front Plank