CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

“I’ll either find a way, or I’ll make one.” – Hannibal

Said by a man who got elephants to climb a mountain.

Angela Duckworth, a leading expert on the study of “grit”, defines it as follows:

“Passion and sustained persistence applied towards long-term achievement, with no particular concern for rewards or recognition along the way.”

If there is a single attribute that is the closest correlate to success, it may very well be grit.

Grit is very much in line with our definition of “mental toughness”. To give our unconditional best, regardless of the circumstances.

It’s doing the unsexy hard work… when no one’s watching.

It’s refusing to see a “failure” as “defeat”.

It’s refusing to believe that elephants can’t climb mountains… and then proving it.

We look to the past not to seek out what is possible. We look to the past to study ways that have worked before.


Banded Shoulder Distractions

Squat Hold

Foam Roll Calf


Calf Raises: 30 reps

Waiters Walk: 2 sets, 60 ft. each arm

Front Plank to Push-up Plank: 10 reps


Metcon (Weight)

Press Complex

Build to a Heavy Complex:

2 Push Presses

3 Push Jerks


Overhead pressing is a big focus of today’s day of training

Before completing these in the conditioning piece that follows, we’ll build to a heavy complex here

These 5 reps are meant to be completed unbroken

Take the bar out of a rack

Note that there is no re-bend of the knees in the push press after driving the bar overhead

Record the heaviest unbroken complex as your final score


Overreaction (Time)


Push Press (115/85)(95/65)

Dumbbell Box Step-Overs (50/35) (24″/20″)

Directly Into…


Push Jerks (115/85)(95/65)

Box Jump Overs (24″/20″)


Today we’ll work through two 15-12-9 couplets with no rest between them

After completing all the reps of push press and step-overs, you’ll transition directly to the next section of the workout

The “”dip”” and “”press”” portion of each movement today will challenge your lower body stamina on top of conditioning

The intended time range for this piece is between 9-15 minutes


We’ll use a single dumbbell for this movement

You can hold the weight wherever is most comfortable for you (shoulder, hang, front rack..)

Choose a weight that allows you to complete the 15-12-9 without having to put the dumbbell down

Alternate which leg you step up with on every rep

There is no need to stand to full extension on top of the box

You can face the box or complete these reps laterally


Just like the step-overs, there is no need to stand to full extension on top of the box

Jump up to the box to complete this station “”RX””

For safety purposes in training, we recommend you avoid rebounding box jump overs

Stepping or jumping off the box is slower, but these are definitely the safer options


Push Press: After extending the lower body, there is no re-bend of the knees

Push Jerk: After extending the lower body, you are able to re-bend the knees to drop under the weight

Let’s choose our weight on the barbell based on the Push Press, which is the more difficult movement of the two

Use a light-moderate weight that you could complete for 21+ reps unbroken when fresh

Within the workout, this should be a weight you feel comfortable completing in about 2 sets per round

The barbell will be taken from the floor, not out of a rack



There are a few ways to approach this workout based on personal preference

It is reasonable to pick one movement from each couplet to push the pace on, but not both

When cycled quickly, the box reps or barbell reps can be finished in no time