CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

“If failure is not an option, neither is success.”

We fear the one who is willing to lose it all. The one who is willing to play full out with no reserves. The one who swings for the fences.

That’s a dangerous person. Dangerous enough… to accomplish something great.

We all have a comfort zone. A status quo. It’s warm, cozy, and familiar. But it’s a box, with a ceiling and walls that we can see and touch. It’s a world that cannot grow further than what it’s already grown to.

If we want to grow, we have to climb out of that world into the unknown. To face that chance that we may fall flat on our face, because we’re walking in new ground. Yet, as much as a “swing and a miss” may sting a bit, there’s something far worse. Worse than any of that is the pain of knowing that we didn’t try.

Life is so short.

There’s no time to bunt.

Let’s swing for the fences.


2 Minutes on an Erg Machine


Frog Stretch: 2 Minutes

PVC Pass Throughs: 20 Total

Barbell Forearm Smash: 1 Minute Each Side


2-3 Rounds for Quality

200 Meter Row

10 Scap Pull-ups

5 Bar Kips

5 Strict Pull-ups


High-Hang Clean

Take 10 minutes to build to a heavy single for the day. Not a max.


Mirror, Mirror (Time)

For Time:

800 Meter Run

15 Squat Snatches (95/65)(75/55)

400 Meter Run

5 Rope Climbs (15′)/35 Pullups

400 Meter Run

15 Squat Snatches (95/65)(75/55)

800 Meter Run


This big chipper workout combines higher skilled weightlifting and gymnastics with simple cardio

This is intended to be a medium-long range workout

Your score is the total time to takes to complete the listed work

We expect this workout to take between 18-28 minutes to complete


The barbell is designed to be on the lighter side today

This should be a weight that you are capable of cycling for 12+ reps unbroken when fresh

Within the workout, we’re looking for smaller sets, fast singles, or a combination of the two


Choose a rep number or variation that allows you to clear this station in under 4 minutes

The prescribed height for both men and women is 15 feet

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


If you’re unable to run, check out the “”subs”” section for more options



Today’s workout will center around the high skilled movements: squat snatches and rope climbs

You can adjust your running pace to support your ability to thrive on those two movements

If squat snatches and/or rope climbs are very challenging for you, the runs become way less important than maximizing your abilities inside

If you are proficient on the higher skilled movements, your running speed will matter a lot more


If these are challenging for you, quick singles will likely be the best approach

This allows you to focus more on getting into a great position than cycling touch and go sets


Getting a good lock with the feet will be crucial today

With a lot of reps in a row, a good lock with the feet means less strain on the upper body

When we have to rely on the upper body to do all the work, we are forced to rest longer between reps

Upper body dominant rope climbs also make the pull of the squat snatch more