CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

2 Rounds:

1:00 Light Bike, Row, or Ski Erg

15 Sit-Ups

9 Hand Release Pushups

15 Hip Extensions or Glute Bridges

9 Strict Presses (empty barbell)

1 Round:

5 Good Mornings + 5 Back Squats + 5 Elbow Rotations

:30s Wrist Stretches

5 Deadlifts + 5 Hang Muscle Cleans + 5 Strict Presses

1 x :20s Handstand Hold Stretch


Metcon (7 Rounds for reps)

“On the 1:30” x 7 Rounds:

15/12 Calorie Row

Time Remaining – Strict HSPU
Each 1:30 interval starts with the buy-in row. In the time remaining, athletes accumulate reps on the wall. No break between rounds – clock continues to run. Let’s record all seven rounds, to gauge our consistency. The system will add the rounds together for our score for the part, being max repetitions.


Front Runner (Time)

For Time:

200 Meter Run, 2 Power Cleans + Jerks

200 Meter Run, 4 Power Cleans + Jerks

200 Meter Run, 6 Power Cleans + Jerks

200 Meter Run, 8 Power Cleans + Jerks

200 Meter Run, 10 Power Cleans + Jerks

RX – 135/95

Rx+ – 155/105
In “Front Runner”, we have a 5 round workout where we’ll start with a 200 meter run in each. From there, the barbell reps climb, 2-4-6-8-10. Stimulus wise, we are looking for a clean and jerk load that we are very confident we could complete for 12+ repetitions unbroken, when completely fresh. Inside the workout, we may move to sets early on due to a specific strategy, but it’s a load we are comfortable cycling for touch and go repetitions in this workout.

If we are not running today, let’s row for 250/200 meters per round.

If we do not have access to a rower, but do to an Assault Bike, let’s complete 15/12 calories per round.

In the front half of the workout, it’s heavy on the running. On the back half, it flips… and it’s heavy on the barbell.

With that in mind, strategy wise, we want to plan for those final two sets of clean and jerks. Cycling here is highly important to find our best time in this workout. The temptation is to push early, and to hang on for as long as we can with unbroken sets. But if that results in grinding out singles in the 8’s and 10’s, after going unbroken through 6, it’s likely that we’ll lose more time than we gained.

Another way to think about it is this: if we had to do the last set in two sets (or less), how would we approach the reps and running beforehand?

On the running (where pacing naturally varies on our ability on the barbell), we want to pace these runs if we know it’s going to come down to how well we move the bar. If we thrive on the barbell, and are looking at completing each total with one break or less per round, this is now a running workout for us. And it’s a question of how hard can we push the transitions and runs, without resulting in any additional breaks on the barbell.

This workout is fast… yet, it comes down to the final 2 rounds. Let’s begin with the the end in mind.