CrossFit Indian Trail – CrossFit

View Public Whiteboard


Warm-up (No Measure)

“If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover

De-Load Week

2:00 light row

5 spiderman and reach

5 table tops w/5 sec hold at top

5 inchworms w/2 push ups

10 bird feeders/side

10 air squats + 10 kossack squats

15 banded good mornings

banded monster walks

*Barbell warm up


Deep End (5 Rounds for reps)

5 Rounds:

1 Minute Calorie Row

1 Minute Power Cleans (115/85)

1 Minute Burpees

1 Minute Rest

Working for 3 minutes and resting for 1 in this 5-round workout

Record a running total of your repetitions over the three minutes and record scores during your rest period

Your final score is the sum total of your reps across the 5 rounds

For Example: If your reps went 40-40-40-40-40, your final score would be 200

Choose a light-moderate weight for the power cleans that you will likely complete as small sets or quick singles with during the workout

For the burpees, ensure chest to floor and full extension at the top of each rep


Let’s aim for consistency in total reps across the 5 rounds today

With only 1 minute of rest after each round, our pace won’t be quite as aggressive as the 5 minute on/5 minute off workout earlier in the week

For each movement, have a number in mind that you want to hold on the minute, taking into account the transitions on the first two stations

For Example: Your goal could be to complete 15 calories, 15 power cleans, and 15 burpees each round (=1 Rep Every 4 Seconds)

Having these numbers in mind helps you stay focused on the task at hand and gives you an idea of what pace you need to hold across the 3 minutes of work

Set the tone in the first round and use that number as your guideline for the following 4 rounds of work