CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

10 pvc pass throughs +5 pvc rotations


1:00 minute overhead opener

5 spider man and reach

10 air squats +10 alternating warrior squats

10 push ups

3-5 strict pull ups + 8-10 kip swings + 5 hips to bar

barbell warm up


Overhead Squat

On the Minute x 10:

Minutes 1-5 – 1 Pausing OHS + 1 OHS

Minutes 6-10 – 1 OHS

Set #1 – 50% of estimated 1RM OHS

Set #2 – 52%

Set #3 – 54%

Steadily climb from here, building to a *moderate* but not a heavy for the day. Positioning over anything else.

In the first five minutes, we have two reps per minute. The first is a pause of 2s in the bottom, and the second has no pause. In the second five minutes, we have a single rep per minute, and there is no pause.


High Noon (Time)

5 Rounds, resting 1:00 between:

15/12 Calorie Row

9 Overhead Squats (95/65)(75/55)

3 Bar Muscle-Ups (9 Chest to Bar)

RX – (75/55) & 9 Chest to Bar

RX+ – (96/65) & 3 Bar Muscle Ups

Combining movement patterns we could see in the final week of the Open.

The rest period between sets allows us to regroup between rounds, to fine tune our positions and technique. It is not about absolute intensity, and more so to preserve the quality of our movement.

OHS barbell is intended to be on the lighter side. Unbroken each set.

Bar Muscle-Ups should be a quick set as well, which we can modify with less volume, or a different movement based on where we are in our progression.