CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

“Rome was not built in a day.” – John Heywood

Toe walk/heel walk

high knee karaoke

toy soldiers

quad stretch

figure 4’s

squats steps

spiderman walks

inchworm w/push up

10 alternating step ups

10 kb swings

10 DB presses/side

Jog forward/backward

(With Light Weight)

6 alternating step ups

5 DB clean and jerks

8 alternating DB snatches

Jog forward/backward – (With WOD Weight)

6 alternating step ups

5 DB clean and jerks

8 alternating DB snatches


Quarter Pounder (Time)

2 Rounds:

400 Meter Run

30 Single Dumbbell Box Step-ups

400 Meter Run

30 Single Dumbbell Hang Clean & Jerks

400 Meter Run

30 Single Dumbbell Power Snatches

Dumbbell: 50/35

Box: 24/20

Running is paired with 3 dumbbell movements in this longer Saturday workout

We expect this 2 round workout to take somewhere in the 20-30 minute range to complete

We’ll use one dumbbell for all movements today, choosing a weight that you are capable of completing 30+ power snatches unbroken when fresh

Box Step-ups: Alternate Legs Every Rep

**Hang Clean and Jerks: **Alternate Arms Every 5 Reps

Power Snatches: Alternate Arms Every Rep



The first priority of this workout is staying moving on the dumbbell

This is a great day to push for big, scary sets on all 3 movements

The less breaks we can take on the dumbbell, the more time we spend moving forward

Speed on the run is our second priority

These are less important because we’re always going to be moving on the runs, no matter the speed

If you’re confident in big sets on the bell under fatigue, run a little faster

If you know you’re going to need some more time before getting back on the bell for a big set, run slower to help you recover for the weighted movement

Dumbbell Movements


One of the better places to hold the dumbbell for the step-ups will be with the handle resting on one shoulder

This allows the weight to be supported by the body instead of holding it farmers carry style, which could tax your grip for the other two movements

Holding it here also allows you to ideally not have to stop moving

Hang Clean and Jerks

On the hang clean and jerks, try to hold on for one large set of 30 if possible, as one arm rests while the other works

To help you hold on, don’t think of it as one big set

Approach the 30 reps as 3 sets of 5 on each arm, as we’re required to switch sides every 5 reps

If you need to break, take one break at the halfway point (15 rep mark)


Switching on the floor is slower, but can help you stay steadily moving forward

Switching hands in the air is definitely faster, but can be more taxing on the lungs

Extra Credit

Metcon (No Measure)

5 Rounds:

20 GHD Sit-ups

35 Double Unders

50′ Handstand Walk

Working through 5 rounds of this higher skilled triplet workout

Choose reps schemes or variations that allow you to complete each movement in just around 1 minute

We’ll cap this piece at 20 minutes


GHD Sit-ups

Reduce Reps

Weighted AbMat Sit-ups

Toes to Bar

Double Unders

Reduce Reps

45 Seconds of Practice

70 Single Unders

Handstand Walk

Reduce Distance

1 Minute of Practice

Accumulate 30 Seconds of Handstand Weight Shifting

Accumulate 30 Seconds of Box Shoulder Taps