Happy Birthday Paula Baucom!

CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

“The opposite of play is not work. The opposite of play is depression.” – Brene Brown

2:00 light row/bike

10 pvc pass throughs + 5 rotations/side

8 Russian baby makers

8 alternating quad stretch

8 alternating figure 4’s

8 lateral step downs/side

4 inchworms w/2 push ups into downward dog with calf stretch

4 table tops w/5 second hold at top

8 alternating kossack squats

empty barbell warm up


Back Squat

5 Sets:

1 Tempo Back Squat

2 Back Squats


5 Seconds Down

1 Second Pause

Regular Stand

Set 1: 60%

Set 2: 65%

Sets 3-5: 70%


On our 3 total back squats, the first rep will be at a controlled tempo, while the last 2 are completed at a normal speed

Tempo: 5 Seconds Down, 1 Second Pause, Regular Stand

This tempo helps us focus on positioning, improve body awareness, and build strength

These percentages are based off your 1RM Back Squat

Set 1: 60%

Set 2: 65%

Sets 3-5: 70%


Fight or Flight (AMRAP – Rounds and Reps)


20 Wallballs (20/14)

20 Hang Power Snatches (95/65)

20 Box Jumps (24/20)

20 Front Squats (95/65)

20/15 Calorie Row

20’s across the board in today’s conditioning piece

With two barbell movements at the same weight, we’ll choose our loading based on the hang power snatch

This movement starts from anywhere above the knee and should be a load that you could complete in 2-3 sets during the workout

Since we have regular box jumps, stand to full extension at the top of each rep

We can expect to complete around 3+ rounds over the 20 minutes of work


Weighted Movements

With a longer workout, let’s break up the weighted movements from the beginning how we see ourselves approaching them 10+ minutes into the workout

Here are some options on how to partition the 20 reps:

1 Set: 20

2 Sets: 10-10 or 12-8

**3 Sets: **8-7-5

4 Sets: 5-5-5-5

Box Jumps & Rowing

The box jumps and row are a great opportunity to keep moving forward at a pace that allows you to thrive on the movements that follow

After the row, we have wallballs

After the box jumps, we have front squats

Find a speed on these non-weighted movements that helps you work through bigger sets on the weighted movements