CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

“80% of success is showing up.” – Woody Allen

2:00 light row

5 spiderman and reach

5 russian baby makers

5 table tops w/5 sec pause at top

15 banded good mornings

10-15 banded face pulls

5-8 push ups into downward dog

10 alternating T plank rotations (on elbow or hand)

barbell warm up


Power Clean

On the 1:30 x 5:

1 Pausing Power Clean

1 Power Clean

*2 Second Pause at Knee

*2 Second Pause in Catch

Set 1: 60%

Set 2: 63%

Set 3: 66%

Set 4: 69%

Set 5: 72%


Working through 5 sets of this 2-rep power clean complex

There are two pauses on the first rep, with no pauses on the second rep

The Pauses: 2 Seconds at the Knee & 2 Seconds in the Catch

Click Here For Demo Video

The two reps do not need to be completed ‘touch and go’ – you can drop after the first pausing rep

Percentages are based on your 1RM Power Clean

Rounds begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00


Zoolander (AMRAP – Rounds and Reps)


30 Double Unders

10 Power Cleans (155/105)(115/85)

30 Double Unders

10 Barbell Facing Burpees

Choose a barbell weight that you could cycle for 10+ reps unbroken when fresh, knowing you’ll likely opt for quick singles during the workout

The double under sets are meant to be small, something that will ideally be completed unbroken each time (adjust reps/variations as needed)

For the bar facing burpees, you can step or jump out of the burpee, but must take off and land with two feet when jumping over the bar

Your score today is total rounds and reps completed across the 15 minutes

We can expect to complete somewhere around 5 rounds today


Double Unders

With small sets of double unders today, let’s aim to complete these in 1-2 sets (30, 15-15, or 20-10)

One thing that makes a huge difference in a workout with a lot of transitions to and from the rope is making sure to place the rope down neatly

For Example: Say you were to get 5 rounds and spend 10 seconds gathering your rope every time – that is over a minute and a half lost to simply finding your rope

Power Cleans

Singles are likley the most consistent option across the board, as we have to come back down to the ground anyways

The one place you could change your speed is by adjusting the speed between reps

When deciding on your speed between reps, in the grand scheme of the workout, make sure to find a pace that doesn’t negatively effect the other movements

If you do want to ‘touch and go’ these sets, consider the following options:

1 Set: 10

2 Sets: 5-5

3 Sets: 4-3-3

4 Sets: 4-3-2-1

5 Sets: 2’s

Bar Facing Burpees

The bar facing burpees are very much like the power cleans in that we just want to keep moving forward

Find a steady pace for these 10 reps that allows you to immediately transition back to your rope for the double unders

Smooth is fast in this 15 minute workout


Double Unders

Reduce Reps

30 Seconds of Practice

45 Single Unders