CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

“There are risks and costs of a program of action. But those are far less than the risks and costs of inaction.” – John F. Kennedy

Change may be one of the single most paralyzing things.

Because in the lack of change… is safe. It’s comfortable.

But in that comfort, we are literally confining ourselves to a box. Closing ourselves into a world that cannot grow further than what it has already grown to.

If we want to grow, we need to face the terror of change. Face the chance that we may fail. Face the chance that we may embarrass ourselves. Face the chance that we may never be “safe” again.

And when we realize that it is ourselves, not our circumstances, holding us back… safety becomes the least safe thing we can so. The only risk now, ironically becomes playing it safe.


Wrist Stretches

Barbell Ankle Stretch

Pigeon Pose


Machine Warmup

5 Minutes on Machine of Choice

3-4 Rounds

30 Single Unders

15 Scapular Pull-ups

5 Squats (Pause 5 Seconds in Bottom)


Sand Bar (Time)

On the 5:00 x 6 Rounds:

8 Power Clean and Jerks (115/85)(95/65)

400 Meter Run

100 Meter Medball Run (30/20)(20/14)


You’ll work through the 3 listed movements for time and rest with whatever time remains in the 5-minute window

With some rest built in, we’re looking to move with a purpose when it’s time to go

Rounds begin every 5 minutes (0:00-5:00-10:00-15:00-20:00-25:00)

To ensure the right stimulus, we want these rounds to take under 4 minutes to complete

This gives you at least 1 minute of rest, which allows you to maintain a higher intensity

Record all 6 times, as your score is the slowest the 6 rounds


Choose a barbell that’s on the lighter side of moderate

With this being the first movement after resting, this should be a weight that you can complete in 1-2 ‘touch and go’ sets today

You have the option to push press or push jerk the weight overhead


For our final movement of each round, we’re looking to move a shorter distance with a heavy object of some kind

A Wreck Bag is prescribed, but the goal here is to simply run with an odd object for 100 meters

When considering subs or weights for this station, choose an option that takes less than 1 minute to complete


When considering subs for this station, choose an option that takes less than 2 minutes to complete

See further down the page for a full list of “subs”



With your score being the slowest of the 6 rounds, let’s aim for consistency across the board

Ideally, we’re looking for the fastest and slowest round to stay within 5-10 seconds of each other

Move at an intelligently aggressive pace from the first round

This speed should feel like something you can maintain or slightly improve upon for the following 5 rounds

As the rounds go along, find one station to go a little faster on

This could be the same movement or a different movement each round

Finding one place to improve upon every time can help you keep your times level or even make them better

During your rest period, focus on slowing down your breathing to help you

Extra Credit

Metcon (Time)

Strict Gymnastics


Strict Pull-ups

Strict Toes to Bar

Directly Into…


Strict Handstand Push-ups

:15 Second L-Sit


This strict gymnastics piece works our strict upper body pull, strict upper body press, and includes two challenging midline movements

There is no score for this piece, as the focus is on quality over speed

Break these sets as needed to maintain excellent technique

If you have 10+ reps unbroken at each movement when fresh, we recommend completing this piece as written

If you’re not quite there yet, adjust the volume or choose a modification listed in the “subs” section



Strict Toes to Bar:



Reduce Reps

Banded Strict Pull-ups

Ring Rows

Inverted Rows


Reduce Reps

Feet as High as Possible with Straight Legs

Toe Raises


Reduce Reps

Box Handstand Push-ups

Double Dumbbell Strict Press


Reduce Time

L-Sit Hanging From Pull-up Bar

10 Weighted Sit-ups