CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

On the 2:00 x 6 (2 Full Rounds, 12:00 Total):

Minutes 1+2 – 1:40s Light Bike

Minutes 3+4 – 5 Strict Pull-Ups/Ring Rows, 10 Pushups, 15 Sit-Ups + 30 Double-Unders

Minutes 5+6 – Half of the Barbell WU (below)

Round 1 – 5 Good Mornings, 5 Elbow Rotations, 5 Strict Presses

Round 2 – 5 Deadlifts, 5 Hang Muscle Cleans, 5 Power Cleans


Tres Leches (3 Rounds for time)

On the 0:00… “Tres Leches” Part #1

30 Clean and Jerks (135/95)

On the 10:00… “Tres Leches” Part #2

30 Kipping HSPU

30 Bar Muscle-Ups

On the 20:00… “Tres Leches” Part #3

1 Mile Run
Enter all three completion times, where our score for the day is the sum total (the system will add the three together for us).

On parts #1 and #2, we have an 8:00 time cap for completion. This allows at a minimum, 2 minutes of rest before moving on to the following part.

Stimulus wise, we are looking for our “Grace” weight. That is, a weight we are very confident we could complete 10+ reps with unbroken. In the second part, we are looking to complete as Rx if we have 15+ unbroken kipping HSPU and 9+ unbroken Bar MU. If we do not, let’s modify the repetitions so that we have a target to finish. Take your unbroken repetitions and multiply that by 2, which will be a good starting point for planning purposes.

If we are unable to run today, let’s row 2,000m for males, and 1,600m for females.