CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

“Science has measured humans to have 20,000 genes.”


2:00 Easy on Any Machine


Upper Body

1. KB Lat Smash – 1:00/side

2. Banded Lat Stretch – 1:00/side

3. Laying Front Rack Stretch – 1:00

Lower Body

1. Active Spiderman- 1:00

2. Active Samson – 1:00

3. Pigeon Pose – 1:00/side



10 Banded Pull-Aparts

8 Scap Retractions

6 Air Squats

4 Push-Ups

200m Easy Run



Press Pause (Time)

For Time:

3 Rounds of “Cindy”

12 Clusters (135/95)(95/65)

3 Rounds of “Cindy”

9 Clusters (135/95)(95/65)

3 Rounds of “Cindy”

6 Clusters (135/95)(95/65)

Rest 2 Minutes

1 Mile Run

– Conditioning Category: Pacer

– 1 Round of “Cindy”: 5 Pull-Ups + 10 Push-Ups + 15 Air Squats

– Each round of Cindy should be completed in under 1:00. Reduce the reps or modify the movements if needed.

– The barbell should be a weight you could cycle 10+ clusters unbroken when fresh. Within the workout, the clusters will likely be quick singles for most athletes.

– The 1 mile run should be completed in 10:00 or less. If needed, modify the distance.

– Score: Total time it takes to complete both parts including the rest.



1. We’ll aim for 1-2 sets on the pull-ups, 1-2 sets on the push-ups, and smooth unbroken sets on the air squats in our “Cindy” rounds. We want to aim to complete each round in a minute or less. If needed, you can modify to 3-6-9 reps on the rounds of “Cindy.”

2. Clusters are a clunky movement to cycle, however, it is doable if you want to do so. The best way to go here though, for most athletes, will be quick singles.

3. At the completion of your last cluster, you’ll rest for 2 minutes before completing the final 1 mile run. Aim to ramp up your speed every 400m.



– Reduce Reps

– 7 Ring Rows

– 3 Strict Pull-Ups

– Banded Pull-Ups


– Reduce Reps

– Push-Ups To A Box


– Reduce Load

– Double Dumbbell

– Single Dumbbell