CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

2 Rounds:

12/9 Calorie Row, 5 Russian Baby Makers

12/9 Calorie Row, 10 Spiderman + Reach (5/side)

12/9 Calorie Row, 15 Glute Bridges

Followed by 2 Rounds:

1 Round of “Strict Cindy” (5 Strict PU, 10 Pushups, 15 Air Squats)

20-30 Single or Double-Unders

5 Good Mornings

5 Elbow Rotations

5 Strict Presses

5 Hang Muscle Cleans

5 Stiff-Legged Deadlifts


Undercover (Time)

3 Rounds:

15 Power Cleans (115/85)

20 Pushups

Into 2 Rounds:

27/21 Cal Row

75 Double-Unders

Into 1 Round:

50/35 Assault Bike
These three parts are all for time. Moving directly from the completion of the first part into the second, and then into the third, we will have a single time to record.

These workouts can often be challenging to pace. Largely in part because they are simply different. We know AMRAP’s, we know how to pace a 3 round effort, 5 round, 7 round. But the transitioning workout challenge our pacing, which is why we are integrating this scheme in today.

We aren’t moving into the initial 3 round triplet with reservation, but instead entering it with the larger picture in mind. It’s not about going slow, but instead about taking the whole effort and finding a pace that we never have to slow down on.

Stimulus wise, we are looking for a light power clean barbell weight. One that we are confident we could cycle for 25+ repetitions unbroken, when completely fresh.

Extra Credit

Power Clean

6 Sets of 2:

3-Pause Power Clean

Each pause lasts 2 seconds:

Pause #1 – Knee Level

Pause #2 – Jumping Position

Pause #3 – Receiving Position

Set #1 – 60%

Set #2 – 65%

Sets #3+4+5+6 – Build to a heavy.

Resting as needed between sets, the aim is to stay on the lighter side today.