CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

Happy Birthday Margee!

“Our greatest weakness lies in giving up. The most certain way to succeed, is to always try, one more time.” – Thomas Edison

jog forward/jog backward

high knee karaoke

figure 4’s

quad stretch

spiderman walk

inchworm w/push up

lunge w/twist

3 air squats w/jump

overhead opener

barbell warm up – dead lifts, back squats, elbow rotations, front squats, presses…hang power snatches, power snatches


Power Snatch

In a 5-Minute Window:

Build to a Moderately Heavy Power Snatch


With a short 5 minutes to build, we can look to take somewhere around 5 attempts at a moderately heavy single power snatch

Build in load with each set, but the aim here is to keep the weights moderate and form excellent


Bike Drop (Team Version) (Time)

Teams of 3:

For Time (30 Minute Cap):

75/50 Calorie Bike

75 Power Snatches (75/55)

75 Thrusters (75/55)

75/50 Calorie Bike

60 Power Snatches (95/65)

60 Thrusters (95/65)

75/50 Calorie Bike

45 Power Snatches (115/85)

45 Thrusters (115/85)

75/50 Calorie Bike

30 Power Snatches (135/95)

30 Thrusters (135/95)

75/50 Calorie Bike

15 Power Snatches (155/105)

15 Thrusters (155/105)

One athlete works at a time in this team of 3 workout, splitting reps however you see fit

The barbell weights increase with each round as the reps decrease

These two movements are ideally completed at the same weight, unless there is a huge difference in capacity

Use one barbell and change the weights as you go, but it is ok to use multiple barbells if teammates are using different weights

We’ll likely choose our barbell weight based off the Power Snatch

Use the following guidelines when choosing weights

First 2 Bars: Can complete at least 7-15 reps during the workout

Next 2 Bars: Can complete at least 3-7 reps during the workout

Last Bar: Can complete at least 1-3 reps during the workout

Complete as much work as you can before the 30 minute cap

If you hit the cap, put 30:00 as the score and note total completed reps in the notes

Mixed teams will complete the following bike calories:

2 Girls, 1 Guy: 60

2 Guys, 1 Girl: 65



The goal on the bike, and in the workout in general, is to move fast and switch out before you start to slow down or grind through reps

Consider the following break-up strategy for the bike each round:

2 Sets Each (Guys): 15-15-15 + 10-10-10

3 Sets Each (Guys): 10-10-10 + 8-8-8 + 7-7-7

2 Sets Each (Girls): 9-9-9 + 8-8-7

3 Sets Each (Girls): 7-7-7 + 6-6-6 + 4-4-3


With the snatches coming down the ground each rep, we can afford to hold on for smaller sets when compared to the thrusters

Unlike the bike, that counts reps for you, tell your teammates where you are in the set after completing your reps on the barbell

Consider completing the below rep ranges at each barbell before switching off to your partner:

1st Bar: 7-15 Reps

2nd Bar: 7-10 Reps

3rd Bar: 5-7 Reps

4th Bar: 1-5 Reps

5th Bar: 1-3 Reps


Since the barbell stays on the shoulders in the thruster, let’s aim to hold on for slightly larger sets than the snatches if possible due to the longer transition

Consider completing

Bike Drop (Individual Version) (Time)

For Time (30 Minute Cap):

25/18 Calorie Bike

25 Power Snatches (75/55)

25 Thrusters (75/55)

25/18 Calorie Bike

20 Power Snatches (95/65)

20 Thrusters (95/65)

25/18 Calorie Bike

15 Power Snatches (115/85)

15 Thrusters (115/85)

25/18 Calorie Bike

10 Power Snatches (135/95)

10 Thrusters (135/95)

25/18 Calorie Bike

5 Power Snatches (155/105)

5 Thrusters (155/105)
Barbell Movements

With the snatches coming down to the ground each rep, we can afford to hold on for smaller sets when compared to the thrusters

Since the barbell stays on the shoulders in the thruster, let’s aim to hold on for slightly larger sets than the snatches if possible due to the longer transition

With a total barbell rep scheme of 50-40-30-20-10 per round, break before your reps start to slow down

This will help you rest less before starting the next set and lead to better overall movement during the workout

Consider completing the below rep ranges at each barbell:

Set of 25

1 Set: 25

2 Sets: 15-10

3 Sets: 10-8-7

4 Sets: 8-7-6-4

5 Sets: 5’s

Set of 20

1 Set: 20

2 Sets: 10-10 or 12-8

3 Sets: 8-7-5

4 Sets: 5’s

5 Sets: 4’s

Set of 15

1 Set: 15

2 Sets: 8-7

3 Sets: 5’s

4 Sets: 4-4-4-3

5 Sets: 3’s

15 Sets: Singles

Set of 10

1 Set: 10

2 Sets: 5-5

3 Sets: 4-3-3

4 Sets: 3-3-2-2

5 Sets: 2’s

10 Sets: Singles

Set of 5

1 Set: 5

2 Sets: 3-2

3 Sets: 2-2-1

4 Sets: 2-1-1-1

5 Sets: Singles


The bike is our opportunity to get a barbell out of our hands and keep moving forward

Use the first few calories to just get the machine moving before settling into your desired pace

This should be a moderate speed that allows you to thrive on the barbell

With thrusters and snatches also in the workout, it may be helpful here to keep the damper on the lower side as to not smash the legs too much

Weight Changes

The weight change is a good opportunity to get a little rest, which allows you to maintain more intensity while working

You can change plates out in one of two places – before starting the bike or after you’re off the bike

If you know you’re going to need some extra rest before beginning the barbell movements, it may be best to change them out following the bike calories

Extra Credit

Metcon (No Measure)

15 Minute Recovery Row

Every 4 Minutes (Starting on the 0:00):

50′ Handstand Walk

Recovering from our conditioning piece with a long and slow effort on the rower

We’ll pair this movement with some gymnastics skill – a handstand walk

Every 4 minutes, we’ll get off the rower and complete 50 feet on our hands

Looking for the 50′ effort to take no more than 90 seconds to complete

There will be 4 total handstand walks, starting on the 0:00 – 4:00 – 8:00 – 12:00

See below for handstand walk subs


Handstand Walk

Reduce Distance

90 Seconds of Practice

Accumulate 60 Seconds of Handstand Weight Shifting Video

Accumulate 60 Seconds of Box Shoulder Taps Video