CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

There are two definitions in the English language for the word “Overcome”.

Active Spiderman – 1:00

Couch Stretch – 1:00/Side

Pigeon Pose – 1:00/Side

Bottom Of Air Squat Hold – 1:00

Russian Baby Makers – 1:00

Pec stretch on rig

tempo push ups

table top with 5 second hold

push ups

empty barbell bench press

10 air squats

10 kossack squats


Bench Press

Bench Press


Rest As Needed Between Sets.

All Percentages Based Off 1RM Bench:

Sets 1+2: 4 @ 80%

Sets 3+4: 3 @ 85%

Sets 5+6: 2 @ 90%


– Using bench press to build some raw slow strength for the year ahead. We are building off of last week.

– We are looking for full range of motion here. Elbows fully lock out at the top (think 1s pause in the lockout) and barbell touches the sternum (chest) at the bottom of each rep. Performing the full range of motion will promote the most strength gains.

– You’ll complete 2 sets of 4 reps, 2 sets of 3 reps, and 2 sets of 2 reps. You can rest as much as you would like between all sets.

– Score: Enter the 3 weights used here.



– Double Dumbbell Bench Press

– Barbell Floor Press (Same Percentages With 2s Negative Each Rep)

– Seated Strict Press


Ball Don’t Lie (Time)

Every 2 Minutes Until 150 Reps:

18/14 Calorie Row

Max Wallballs 20 / 14 lb

– Conditioning Category: Threshold

– FLOW: The workout will begin on the rower. At 3,2,1, go, row 18/14 calories then head to the wall and perform as many wallballs as possible. At the 2:00 mark, you must stop your work on the wallballs to go back to the rower. After the second row, you’ll head back to the wall and pick up where you left off on your wallballs. The workout is over when you complete 150 wallballs. Every 2:00 you’ll need to stop working on the ball and head to the rower.

– There is no programmed rest. Athletes can break up the wallballs however they see fit and rest before getting back on the rower if they would like.

– Choose a weight on the ball that you are able to complete sets of 7 or more with during the workout.

– The row should take less than 1:30 each round.

– Score: Time


– We’ll be spending between 1:00 and 1:30 rowing and between 30s-1:00 on the ball each round. An unbroken minute of wallballs can get up to 30 reps. Let’s use this as a baseline to understand how to approach each time we pick up the ball.

– Think of a number goal of reps you’d like to complete within each window to help keep you focused and on track. Somewhere between 10-20 reps is a solid place to be.

– Our row pace should be something that allows us to immediately pick up the wallball and be quick on that transition.