CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

“If you can’t fly, then run. If you can run, then walk. If you can’t walk, then crawl. But whatever you do, you have to keep moving forward.” – Martin Luther King Jr

2:00 light bike or jump rope (singles)

10 pvc pass throughs + 5 rotations

5 spiderman and reach

5 russian baby makers

1:00 overhead opener

15 air squats + 5 warrior reaches/side

10 push ups

5 scap pull ups +5 strict pull ups +10 kip swings

10 alternating lunge w/twist

barbell warm up ( 5 clean deadlifts, 10 elbow rotations, 3 power cleans, 3 front squats, 3 presses+3 push presses+3 split jerks)


Metcon (Weight)

On the 2:30 x 6 Sets:

3-Position Power Clean

Pausing Split Jerk (Drop Barbell)

Power Clean

Split Jerk

Set 1: 50% of 1RM CJ

Set 2: 55%

Set 3: 60%

Sets 4-6: Build to a Heavy Complex

We’ll build to a heavy barbell complex over the course of these 6 intervals

The purpose of this complex is to refine positions under controlled speeds on the first half and then do it fast on the second half

Rounds begin on the 0:00 – 2:30 – 5:00 – 7:30 – 10:00 – 12:30

The weights start at 50% of your 1RM Clean & Jerk and builds every round

The work flows as follows:

1 High Hang Power Clean (Pockets)

1 Hang Power Clean (Just Above Knee)

1 Power Clean (Floor)

1 Pausing Split Jerk (2 Second Pause in Both Dip & Catch)

Drop The Bar From Overhead

1 Power Clean

1 Split Jerk


Powder Keg (3 Rounds for reps)


600 Meter Run

1 Round of Chest to Bar Cindy

AMRAP Clean and Jerks (135/95)(115/85)

Rest 5 Minutes


400 Meter Run

2 Rounds of Chest to Bar Cindy

AMRAP Clean and Jerks (155/105)(135/95)

Rest 5 Minutes


200 Meter Run

3 Rounds of Chest to Bar Cindy

AMRAP Clean and Jerks (185/135)(155/105)

RX – Pullups

RX+ – Chest to bar


With 5 minutes on and 5 minutes off, these three intervals are meant to be fast paced

Your scores for each round on these triplet intervals are the amount of Clean and Jerks completed

You should have at least 1 minute to complete the clean and jerks, so we’ll cap the running and rounds of Chest to Bar Cindy at 4 minutes to allow for adequate time on the barbell


The weight increases each round on the Clean and Jerk

These should we weight that you could complete:

1st Bar: 10-15 Reps Unbroken When Fresh

2nd Bar: 5-10 Reps Unbroken When Fresh

3rd Bar: 3-5 Reps Unbroken When Fresh

Within the workout, these will all likely be completed as quick singles


1 Round of Cindy is: 5 Chest to Bar Pull-ups, 10 Push-ups, 15 Air Squats

Choose variations that allow you to complete the chest to bar pull-ups in 1 set and push-ups in no more than 2 sets



The Clean and Jerks to finish out each round are likely best performed as quick singles

With a minute or so to complete reps on the barbell, let’s aim to find a strong pace between reps

With 5 minutes of rest coming up, let’s try not to rest too much between reps


Knowing that the barbell is going to be singles, let’s try to get to the bar fairly quickly without totally burning out

Once you get inside from a strong run, aim for big sets of push-ups and chest to bar pull-ups

The pull-ups are ideally done unbroken, where the push-ups could be broken up into 5-5

Use the air squats as the pacer that allows you to go big on the upper body movements


Chest to Bar Pull-ups

Reduce Reps

Chin Over Bar Pull-ups

Jumping Chest to Bar Pull-ups

Banded Chest to Bar Pull-ups

Feet Up Ring Rows

3 Strict Pull-ups


Reduce Reps

Push-ups to Box or Bench (Reduces Weight Being Pressed)


200 Meter Run

400 Meter Bike Erg

250 Meter Row

20/14 Calorie Schwinn Bike

14/10 Calorie Assault or Echo Bike