CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

“If you know your opponent, but not yourself, you will lose 100% of the time.” – Samurai Proverb

To “keep up with the Jones” is an old expression about competitive neighbors. A power struggle, or maybe better said a popularity struggle, of status on the block. To “keep up”, one must be on top of their investigative game, predicting the next big move… a nicer lawn, or a better Christmas card.

As we visualize these friendly rivals battling it out on the block, it’s safe to say that both sides will lose. There won’t be a winner here.

We can study our competition into great length. And, we will indeed learn some absolutely beneficial statistics. But all the external statistics in the world won’t move us forward until we turn the investigative glasses to ourselves.


Banded Hamstring Distraction

Banded Lat Stretch

Banded Tricep Stretch


Banded Pull Aparts: 30 reps

Banded Push Downs: 20 reps

Low Banded Rows: 20-30 reps


Metcon (Weight)

Clean and Jerk Complex

On the 2:00 x 5 Sets:

1 Hang Power Clean

1 Low Hang Power Clean

1 Hang Squat Clean

1 Low Hang Squat Clean

1 Split Jerk

Set 1: 60% of 1RM Clean and Jerk

Set 2: 65% of 1RM Clean and Jerk

Set 3: 70% of 1RM Clean and Jerk

Sets 4-5: 70-75% of 1RM Clean and Jerk


Heart Burn (Time)

1 Mile Run, directly into:

10 Rounds of the “Bergeron Beep Test”

1 Round of “BBT”:

7 Thrusters

7 Pull-Ups

7 Burpees

Barbell Pounds – 75/55


“Heartburn” is a repeat workout that was last completed on 7.27.19

This medium to long range effort combines 3 bodyweight movements with light weightlifting

Times from the previous effort range from 17-30+ minutes


The thrusters come from the floor and are designed to be incredibly light

This is a weight that you could complete for 35+ reps unbroken when fresh

These are ideally completed unbroken throughout the workout


The pull-up rep number per round is designed to be very small

Choose a number or variation that you can ideally complete unbroken each round


The burpees to finish out each round are regular burpees

Chest and thighs touch the ground in the bottom

You can step-up or jump-up off the floor

Finish at full extension with some air under the feet and a small clap overhead


Modifying the total volume of the “”BBT”” is a popular option

Decreasing the reps per round may be a good plan if you find the thrusters and pull-ups difficult to complete unbroken

Dropping the reps to 6-6-6 or 5-5-5 is recommended if this is the case

You could even decrease the total rounds to somewhere between 6-8 rounds

The total work of the “”BBT”” ideally takes no more than 15 minutes to complete

If completing the full 10 rounds, this works out to a round every 1:30

Adjust the volume as needed to meet this suggestion



Looking at previous scores on this workout, the best times are in the 17 minute range, while the vast majority of times are around 25 minutes

That being said, the overall workout will provide a time domain similar to that of a 3 mile run

Therefore, look to hold a speed on the opening mile that you see yourself being able to maintain for a 3 miles

This ideally gets us to the “BBT” feeling ready to sustain a steady effort for the 10 rounds


Let’s try to complete these first two movements of the “BBT” unbroken for as long as possible