CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

10m spiderman and reach

10m inchworms

10m high knee karaoke

10m lunge and twist

banded monster walks

15 banded good mornings

overhead opener

*barbell warm up

5 deadlifts

10 alternating elbow rotations

3 hang power cleans +3 power cleans

3 shoulder presses + 3 push jerks


Metcon (Weight)

On the 2:00 x 5 Sets:

1 “3-Pause” Power Clean

1 Power Clean

1st Pause (2 Seconds): Just Below Knee Level

2nd Pause (2 Seconds): Jumping Position (Pockets)

3rd Pause (2 Seconds): Catch Position

Set 1: 57%

Set 2: 60%

Sets 3-5: 63%

This power clean complex includes 2 reps: 1 with three pauses and 1 with no pauses

These pauses help you dial in the technique “checkpoints” of the power clean

On the first rep, we’ll pause for 2 seconds at 3 different positions

Just Below the Knee

Jumping Position (The Pockets)

The Catch (With the Bar in the Front Rack)

On the second rep, we’ll power clean the weight without pausing at any of those positions

Rounds begin on the 0:00 – 2:00 – 4:00 – 6:00 – 8:00

You’ll complete these sets between 57-63% of your 1RM Power Clean


Snack Bar (Time)

3 Rounds:

400 Meter Run

10 Power Cleans

500/400 Meter Row

10 Push Jerks

RX – 115/85

RX+ – 155/105

Moving two moderate weight barbells in this 3-round workout

We’ll choose our weight based on the Push Jerk – which will likely be the limiting factor

This should be a load that is challenging, but one that you can complete in 1-2 sets during the workout

Expect the workout to take somewhere between 14-18 minutes to complete


The first thing we have to consider is the barbell

On the Power Cleans, pick an approach that you see yourself sticking to across all rounds

If you see yourself being faster with quick singles later on, let’s do that from the beginning

If you see yourself being able to maintain sets without long breaks between, that might be the better option

Since the rest between Push Jerk sets is longer than between Power Cleans, let’s try to complete the Push Jerks in as few sets as possible

Go a little bit slower on the rower if that means being able to go unbroken on the Jerks

The same goes for the run – find a speed that allows you to attack the Power Cleans



If unable to Run, complete one of the following:

500/400 Meter Row

800 Meter Bike Erg

28/20 Calorie Assault or Echo Bike

Extra Credit

Metcon (No Measure)

0:00 – 5:00

Handstand Practice

5:00 – 10:00

3 Strict Chest to Bar Pull-ups

3 Deadstop Strict Handstand Push-ups

10:00 – 15:00

5 Strict Toes to Bar

10 Pausing Hip Extensions

15:00 – 20:00

3 Inchworms

3 Pausing Ring Rows

20 minutes on the clock for today’s strict gymnastics practice

Within each window, move back and forth through the work AMRAP style – but for quality of movement over speed

See below for further info on each movements:

Strict Chest to Bar Pull-ups: Find a Rep Scheme or Band That Allows For Unbroken Sets and Chest Contact

Deadstop Strict Handstand Push-ups: Pause For 1-2 Seconds at Bottom of Each Rep

Strict Toes to Bar: Go As High as Possible & Control the Legs Down to Prevent Any Swinging

**Pausing Hip Extensions: **Pause for 2-3 Seconds at the Top of Each Rep

Inchworms: Video

**Pausing Ring Row: **Pause for 2-3 Seconds at the Top of Each Rep


Strict Toes to Bar

Reduce Reps

Bring Feet Lower

Deadstop Strict Handstand Push-ups

Reduce Reps

Deadstop Double Dumbbell Strict Press

Strict Chest to Bar Pull-ups

Reduce Reps

Banded Chest to Bar Pull-ups

Pausing Hip Extensions

Pausing Barbell Good Mornings