CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

If you didn’t complete Monday, Tuesday, or Wednesday, make it up today.

2 Rounds, Not for Time:

1:00 Light Row

6 Slow Scap Retractions

5 Walkouts

4 Spiderman + Reach (each side)

3 Russian Baby Makers

Into 2 Rounds, Not for Time:

1:00 Light Bike

:30s Cossack Squat

:30s Warrior Squat

5 Waiter Squats (each side)


Black and Bluer (Time)

5 Rounds:

10 Power Cleans (135/95)

10 Bar-Facing Burpees
Stimulus wise, we are looking for the short-to-mid range effort. Choosing a load that allows for 21+ repetitions unbroken, when fresh, our aim is to hold onto large sets throughout 5 rounds on the cleans, and push our pace on the burpees.

Naturally, looking at the power clean, this is the first place we can loose seconds. Between transitions, and between sets (if we break). Let’s dial in these first, and use the burpees between as a chance to level our heart rate. As one can imagine, if we are reduced to singles here, we may be chasing a barbell around, losing valuable seconds between each repetition. It pays to string together larger sets here.

On the burpees, step-up burpees are allowed today, which we had the chance to practice in Open 19.4.

Extra Credit

Warm-up (No Measure)

3 Sets:

:20s GHD Static Hold (belly up)

:20s GHD Static hold (belly down)

Directly into:

3 Sets:

21 GHD Sit-Ups

21 Pausing Hip Extensions (1s at top)