CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

Laying Front Rack Stretch – 1:00

squat hold and flossing

banded side steps and kick backs

y’s t’s w’s or crossover symmetry

EMOM x 6 (2 Rounds):

Min 1: Any Machine

Min 2: 10 Box Step-Ups + 10 Air Squats

Min 3: 5 Elbow Rotations + 5 Strict Presses + 5 Front Squats (Empty Barbell)


Overhead Press

4 Sets of 10 @ 60% of 1RM Strict Press

1 Set of 10+ @ 60% of 1RM Strict Press

[Leave 2-3 Reps In The Tank On Max Set]

FLOW: Complete 4 sets of 10 unbroken strict presses from a rack, resting 2-3 minutes between each set. Following the third set, complete 1 set of 10 or more unbroken strict presses. This is essentially a “near max set.”

STANDARDS: Knees stay locked. Bar touches the shoulders in the bottom position. Elbows fully lockout at the top with the head through the arms.

SCORE: Enter reps completed for the set of 10+


– Sub Dumbbells


Hide & Seek (Time)


Box Jump Overs (24″/20″)(20″/16″)

Thrusters (95/65)(75/55)

BOX JUMP OVERS: Two foot take off. No need to stand fully. 27 reps should take less than 1:00.

THRUSTERS: 3 sets max. 27 reps should take less than 2:00.

SCORE: Time.

– Pace the box jump overs. Step down if needed to keep the heart rate under control.

– Hold on for big sets of thursters.

– Quick transitions.

– Be mindful of the timing of your rest periods.


– Reduce Reps

– Reduce Box Height

– Box Step-Overs

– Broad Jumps


– Reduce Reps

– Reduce Load

– Double Dumbbell Thrusters