CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

400m Run

Then…in down and back fashion:

High Knees

Butt Kicks


Over Hurdles

Soldier Walks

Knuckle Drags

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Push Jerk

5 Split Jerk


Split Jerk

3 Sets of 3 – Tall Jerk

4 Sets of 2 – Pausing Split Jerk

5 Sets of 1 – Split Jerk

Our first two movements are primers for the third, where we will be building to a heavy single for the day. All repetitions are taken from the rack, or blocks.

On the Tall Jerk, our aim both speed and positioning beneath the bar. Pressing the bar to just above forehead level, we are about halfway to lockout. From here, the goal is not to elevate the bar any higher, and to instead press our body beneath the bar. The speed to lockout is just as much of a factor as our positioning. Our ability to move our feet accurately into our split receiving position can be refined here.

For loadings, stay on the very light side, as speed and technique is the focus. If the weight is too heavy, we end up muscling our way through. Start with an empty barbell, and build steadily to somewhere between 30-40% (based on your estimated 1RM Split Jerk) for our 3×3.

On the Pausing Split Jerk, we have a two-second pause in two separate positions. The dip, and the catch. This allows us to refine our positions further, now under load. On the dip, focus on the full foot being glued to the floor, but with the weight back towards the heel. And on the catch, our stability with the raised heel of the back foot.

Set #1 – 50% of 1RM Split Jerk

Set #2 – 55%

Set #3 – 60%

Set #4 – 65%

Split Jerk. From here, take 10:00 to build to 5 Sets of 1 Heavy Single.


Metcon (Time)


10x100m Sprints

Rest 1:00 between efforts
Score is total time as you return from your 10th sprint. The goal is to run negative splits, meaning you get faster each round. We certainly don’t want to “fall off” anymore than about 10-15% of your fastest pace.