CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

Tuesday Warm-up

25 jumping jacks

7 pvc rotations/side

1 minute overhead opener

:30 dynamic calf stretch

5 inchworms with push up

10 air squats + 10 alternating warrior squats

7 lateral step downs/leg

Barbell warm up


Push Jerk

On the 2:00 x 5 Sets:

3 Push Jerks

Barbell taken from the rack.

Aim is to build to a moderate load, but not a heavy.

Set #1 – 60% of estimated 1RM

Set #2 – 65%

Sets #3+4+5 – 70-75%


Bruiser (AMRAP – Rounds and Reps)


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

30 Air Squats

60 Double Unders

RX – 95/65

RX+ – 115/85

A moderate push jerk for reps is the focus of this effort.

DU and Air Squats purely to challenge the movement.

Aim is for a moderate load that we could cycle for 20-25+ reps unbroken when fresh.


With a relatively “shouldery” combination (DU + PJ), pacing our upper body will be of importance.

Break up the PJ before we need to. Example break up strategies can be 8-7, or 6-5-4.

Be diligent with our breaks between sets on the PJ. This is where time disappears.

Lock in a steady pace on the air squats. This is where we breathe best.

Consistent chunks on the DU’s. Much like the PJ, let’s break these before we need to. 30-30, 20-20-20 being options. Naturally ideal to go unbroken here, but with a 12:00 time cap, let’s see the larger effort for what it is.



15/12 Calorie Ski Erg

15/12 Calorie Row

12/9 Calorie Assault Bike