CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

“If you aren’t going all the way, why go at all?” – Joe Namath


Metcon (Weight)

On the 1:30 x 5 Sets:

30% Max Ring Muscle-ups

3-3-2-2-1 Hang Power Snatches

Working gymnastics and weightlifting in this interval piece

You’ll start each set by completing 30% of your max set of Ring Muscle-ups

For Example: If your max set is 10, you’ll complete 3 reps each round

These ring muscle-ups are ideally completed unbroken

After the ring muscle-ups, you’ll complete a set number of hang power snatches

Rounds 1-2: 3 Reps

Round 3-4: 2 Reps

Round 5: 1 Rep

Start between 60-65% of your estimated 1RM Snatch for the sets of 3 and steadily build to a heavy single

The aim for your heavy single is to approach the area of 75-85%, all based on feel

After your Hang Power Snatches, you’ll rest until the next round begins

Rounds begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00

Your score is the heaviest Hang Power Snatch weight lifted


Ring Muscle-ups

Reduce Percentage

Strict Banded Ring Muscle-up Drill –


Group Hug (Team Version) (AMRAP – Rounds)

Teams of 3


5 Toes to Bar

7/5 Calorie Bike

5 Hang Power Snatches

Bar Increases Every 6 Rounds (Twice Per Teammate):

Weight 1: 75/55

Weight 2: 95/65

Weight 3: 115/85

Weight 4: 135/95

Weight 5: 155/105 (AMRAP)

One athlete works at a time in this team of 3 workout

The first athlete will complete all three stations before the next athlete begins their round

Score a round every time an athlete finishes a round, not when all 3 athletes get through

Choose a toes to bar rep scheme or variation that will be completed unbroken every round

The barbell weight will increase after every 6 total rounds, or every 2 turns per athlete

The first 4 weights should all be completed unbroken, with the last weight being a heavier load that you can complete in 1-2 sets

Once you get to the 5th weight, you will spend the remaining time of the 30 minutes on that barbell, as the loading will not increase

Team scores today are total rounds and reps completed

Meters will be the same on the bike erg for teams of men and women


We’ll spend twice as much time resting as we do working, so let’s push the pace while we are working

Rounds will go fairly quickly, likely taking under a minute to complete

Shoot for unbroken toes to bar and hang power snatches as long as possible, as you’ll have nearly 2 minutes of rest before beginning the next round

The bike is the station that probably has the biggest potential to slow down later on in the workout

Go fast, but move at a pace you see yourself holding onto once you have completed 6+ rounds

You should be able to get off the bike and immediately get hands on the barbell, so adjust your speed as needed once the weight starts to get on the heavier side


Toes to Bar

Reduce Reps

Knees to Elbow / Chest / Waist

Feet as High as Possible (While Maintaining Rhythm)

Group Hug (Individual Version) (Time)

5 Rounds:

15 Toes to Bar

21/15 Calorie Bike

7-6-5-4-3 Hang Power Snatches

Weight Increases Every Round:

Weight 1: 115/85

Weight 2: 135/95

Weight 3: 155/105

Weight 4: 165/115

Weight 5: 185/135

Over the 5 rounds of this triplet workout, the hang power snatch reps will decrease as the weight increases

The first round is 7 reps, the second round is 6 reps, and so on….

No matter what the weight is, you should be able to complete the listed repetitions in no more than 2 sets

You’ll use one barbell and change the weights as you go, either before or after the hang power snatches

Choose a toes to bar variation that allows you to complete the 21+ toes to bar unbroken when fresh

We’ll cap this workout at 30 minutes


Hang Power Snatches

Let’s first bring our attention to the hang power snatches

A nice approach today can be to simply get the bar up and create the mini-goal of getting to at least the halfway point of the set

This will help you get started more quickly after finishing the meters on the bike

For Example: On the set of 4 hang power snatches, just think about getting to 2 reps

If you’re feeling good after 2 reps, hang on for all 4

If you need to break after 2 reps, at least you’re halfway done

If you want more of a break before the hang power snatches, change out your weights following the bike

Toes to Bar

The other movement we would break today would be the toes to bar

With 75 total reps here, approach the opening 2 sets like you see yourself approaching the last 2 sets

Consider the following break-up options:

1 Set: 15

2 Sets: 8-7

3 Set: 6-5-4 or 5-5-5

4 Sets: 4-4-4-3

5 Sets: 3’s or 5-4-3-2-1

If you want more of a break before the toes to bar, change out your weights following the hang power snatches


The pace on the bike is very much specific to your approach on the barbell

If we had to pick an ideal scenario, we would rather go a touch slower on the bike to go bigger on the barbell, since we’ll always be moving on the bike regardless

Find the maximum speed here that allows you to get off the bike and attack the hang power snatches


Toes to Bar

Reduce Reps

Knees to Elbow / Chest / Waist

Extra Credit

Metcon (No Measure)

Ascending Ladder for 7 Minutes:

3 Strict Handstand Push-ups

15 Abmat Sit-ups

6 Strict Handstand Push-ups

15 Abmat Sit-ups

9 Strict Handstand Push-ups

15 Abmat Sit-ups

12 Strict Handstand Push-ups

15 Abmat Sit-ups


Increase by (3) Reps Until Finish

Working our strict pressing strength along with midline in this gymnastics conditioning piece

Over the 7 minutes, you’ll climb by 3 handstand push-ups each round while the abmat sit-up reps remain constant at 15

Your score at the end of the workout is total reps completed

If you have 15+ unbroken strict handstand push-ups, try to complete the workout as prescribed

If you have less than 15 unbroken strict handstand push-ups, consider reducing the volume (Climb by 1-2 Reps) or choose a variation from the subs list below


Strict Handstand Push-ups

Reduce Reps

Handstand Push-ups with Feet on Box (Reduces Weight Being Pressed)

Double Dumbbell Strict Press


Bar Hang (# of reps = seconds)

Max dead bar hang