CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

“I want to see it, before I believe it.”

**Spend some time before class with a few crossover symmetry exercises

10 pvc pass throughs + 5 rotations

wrist stretch

5 slow push ups (elbows at 45 degrees or closer – 5 seconds down and up)

calf stretch

6 alternating scorpions

10 hollow body + 10 second arch hold (feet together and squeeze glutes and legs together & point toes)

:30 singles

20-30 sec handstand hold

12 banded good mornings

2-3 handstand lowers

:30 DU’s

3-5 strict hspu’s

8-10 kips swings

3-5 get out of the pools

*barbell warm up (5 pulls, 5 hang power snatches, 3 power snatches


Metcon (AMRAP – Reps)

On the 1:30 x 5 Sets:

1 Set of Strict Handstand Push-ups

This Strict Handstand Push-up piece is a repeat from last week

The goal of today is to best lest week’s effort

As a reminder, let’s pick a number of unbroken strict handstand push-ups that you think you can sustain for 5 rounds

For Example: It might be you goal to hold 5 sets of 9 across the board

The goal is consistency across rounds here, as the score is the lowest of the 5 rounds

Rounds begin every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00)

You can expect to have about a minute of rest between each set of strict handstand push-ups

Choose a variation that allows you to complete at least 5 reps per set


Black Rose (Weight)

On the 4:00 x 5 Rounds:

50 Double Unders

5 Bar Muscle-ups/Chest to Bar

5 Power Snatches

In the interval conditioning piece, a new rounds starts every 4 minutes

You’ll complete the 3 listed movements and rest whatever time remains in the 4-minute window

Rounds begin on the 0:00 – 4:00 – 8:00 – 12:00 – 16:00

We want rest built in to help preserve intensity, so cap these rounds at 3 minutes to allow for at least 1 minute of rest

There is no time component to today’s workout, as your score is the heaviest set of 5 power snatches

However, these short windows are there to encourage you to move with a sense of urgency through these 3 movements


Choose a double under number or variation that you can complete in 1 set each round


Choose a bar muscle-up number or variation that you can complete in 1-2 sets each round


You’ll build in weight each round on the power snatches

Start around 55-60% of your 1RM Snatch for the first set and gradually build to a heavy set of 5 for the day

These reps do not need to be completed touch and go

Record all 5 weights used, with the final score being the heaviest weight lifted ”


The built in rest gives us the opportunity to push through big sets at each movement

Try to string together the double unders and bar muscle-ups in as few sets as possible

Picking the right rep number or variation plays a huge role in being able to do this

While the snatches do not have to be completed as touch and go sets, see if you can string together some reps in the first couple rounds

As the weight climbs, these will likely best be completed as single repetitions


Bar Muscle-ups

Reduce Reps

Banded Bar Muscle-ups

Jumping Bar Muscle-ups

1 Minute of Practice

Double Unders

Reduce Reps

75 Single Unders (1.5x)

1 Minute of Practice

Extra Credit

Metcon (No Measure)

3 Sets:

4 Minutes On

1 Minute Off

Pushing for consistent calorie outputs across the 3 sets

Move at a moderately hard pace that you see yourself being able to hold for each 4-minute effort

Your score is the lowest calorie number over the 3 sets

It is your choice on what type of bike or machine to use for this piece

What is far more important than the machine being used is the metabolic pacing


Any Machine


2-3 Minutes Easy


2 Sets:

30 Seconds Moderate-Hard

30 Seconds Easy