CrossFit Indian Trail – CrossFit

View Public Whiteboard


Warm-up (No Measure)

“Our patience will achieve more than our force.” – Edmund Burke

2:00 light bike/row/singles

5 spiderman and reach

5 slow prone swimmers

:30 couch/quad stretch

5 inchworms w/push up

10 air squats + 5 russian baby makers + 10 kossack squats

banded monster walks

5 empty barbell good mornings & pause squats


Back Squat

Set 1: 6 Reps @ 74%

Set 2: 4 Reps @ 80%

Set 3: 2 Reps @ 86%

Rest 3 Minutes

Set 4: 6 Reps @ 80%

Set 5: 4 Reps @ 86%

Set 6: 2 Reps @ 92%

Rest 3 Minutes

Set 7: 6 Reps @ 86%

Set 8: 4 Reps @ 92%

Set 9: 2 Reps @ 98%


This is the 3rd iteration out of 4 for Back Squat Waves

Increasing by 2% on each lift from last weeks iteration

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

These percentages are based off your 5RM Back Squat


Wonderwall (Time)

For Time:

60 Double Unders, 30 Burpees

60 Double Unders, 30 Wallballs (20/14)

60 Double Unders, 30 Deadlifts (225/155)(185/125)

60 Double Unders, 30 Wallballs (20/14)

60 Double Unders, 30 Burpees


Working through 5 rounds of the 60-30 rep scheme in today’s workout

We’re expecting the workout to be on the mid-range to longer side

It will likely take between 18-25 minutes to complete


Looking to complete these 60 reps in just about a minute

Reduce the volume or choose a variation that allows you to do so


Moving a moderate weight barbell right in the middle of this workout

This should be a load that you can cycle for at least 5-6 reps on each set


These are standard burpees – requiring chest to floor, full extension, and a small clap overhead



This first half of this workout mirrors itself on the second half, as we have the same movements and rep schemes

One thing we can aim for is making sure the second half is just as fast, if not faster, than the first part


Break up the first 3 rounds of double unders how you see yourself breaking up the last two

Here are a few options:

1 Set: 60

2 Sets: 30-30

3 Sets: 20-20-20


Break up your deadlifts before your reps start to slow down

If you have to grind through slow reps at the end of your sets, we end up requiring way more rest before starting the next set

Choose the option that keeps you moving without burning up the legs too much

Here are some options:

12-10-8 or 10-10-10




10 Sets of 3


Let’s take the total number of reps (60) into account when figuring out a break-up strategy

Approach the first set how you see yourself approaching the second

Here are some options:

20-10 or 15-15

12-10-8 or 10-10-10





Aim for a smooth and steady pace on opening set

This first set of 30 is essentially the buy-in to all the movements we’re going to have to break-up (wallballs and deadlifts)

With nothing to follow the second set of 30, try to increase your pace and finish out the workout strong


Double Unders


Extra Credit

Metcon (No Measure)

3 Sets:

:20 Seconds Waiter Squat Hold (Each Side)

Max Strict Pull-ups

5 Tempo Romanian Deadlifts (5 Seconds Down)


These 3 sets of Body Armor are for quality over speed

You can build in weight across the 3 sets or stay at the same load on both weighted movements

Choose loads that are challenging, but unbroken

Waiter Squats

Use a Kettlebell or Dumbbell for the Waiter Squats, Holding 20 seconds in an active bottom position on each side

Click Here for a demo video of the Waiter Squat

Strict Pull-ups

Choose a strict pull-up variation that allows you to complete 7+ reps each round

Tempo Romanian Deadlifts

There is a 5 second negative on each rep of the Tempo Barbell Romanian Deadlifts

Click Here for a demo video of the Romanian Deadlift


Strict Pull-ups

Banded Strict Pull-ups

Ring Rows (Increase Difficulty By Elevating Feet)