CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin

2:00 row

10 pvc pass throughs + 5 rotations

5 spiderman and reach

5 table top with 5 sec. hold at top

10 hollow rocks + 5 v-ups

5 prone swimmers

5 inchworms w/push up

20 second hold on rings/boxes/ GHD

3-5 eccentric ring dips

20-30 sec handstand hold

2-3 eccentric hspu

10 air squats

1 wall walk


Metcon (AMRAP – Reps)

Ascending Ladder for 7 Minutes:


Strict Handstand Push-ups

Strict Ring Dip


Rest 3 Minutes

5 Minute Window:

2 Wall Walks

10 Weighted AbMat Sit-Ups

RX – Kipping allowed

RX+ – Strict

Working through some high interference upper body and midline work to start off the day

Record total reps completed on both parts


Over the course of 7 minutes, you’ll add 1 rep at the completion of each round

Choose variations for each movement that you’re capable of completing 12+ reps unbroken when fresh

With all upper body pressing here, break-up reps early and often to prevent hitting a wall too early

See below for substitutions


We’ll alternate between wall walks and weighted abmat sit-ups in part 2, keeping the weight and reps the same throughout

Choose a challenging dumbbell for the weighted sit-ups, but one you can complete the 10 reps without stopping

Wall Walks: Video

Weighted Sit-ups: Video


Strict Handstand Push-ups

Feet on Box or Bench (Reduces Weight Being Pressed)

Double Dumbbell Strict Press

Strict Ring Dips

Banded Strict Ring Dips


Hands on Box or Bench (Reduces Weight Being Pressed)


Castaway (Time)

For Time:

100 Air Squats

50/35 Calorie Row

25 Hang Power Snatches (115/85)(95/65)

**Coaches will “No Rep” bad squats**


Continuing to work the hang power snatch, now in this short sprint chipper

We expect the 3-movement workout to take somewhere between 8-15 minutes to complete


Looking for a moderate barbell loading in “Castaway”

This should be a weight that you can cycle sets of 5-7 at a time during the workout



The air squats are the least important part of the workout, essentially serving as the buy-in

Find one pace that you can hold from reps 0-100 and that allows you to maintain a strong leg drive while rowing


Once on the rower, move at a moderate pace that allows you to minimize the number of sets needed to complete the 25 reps on the barbell

A faster speed row can easily be lost with multiple long breaks between sets on the barbell

Find a balance between speed here and speed on the barbell


The workout is all about the hang power snatches, as this is the only place we’ll stop moving today

Because they come from the hang position and not the floor, expect to hold on for larger sets

Fight for bigger sets and short breaks knowing there is nothing else to follow

Here are several options on how to approach the 25 reps:

* 2 Sets: 15-10

* 3 Sets: 10-8-7

* 4 Sets: 7-6-6-6

* 5 Sets: 7-6-5-4-3 or 5-5-5-5-5

Extra Credit

Hang Power Snatch

On the 1:30 x 5 Sets:

3 Hang Power Snatches

Set 1: 55% of 1RM Snatch

Set 2: 60% of 1RM Snatch

Sets 3-5: 65% of 1RM Snatch


Building a little higher in our percentages and working on the clock in Part 2 of our Hang Power Snatch work

Just like before, these reps start above the knee and are all meant to be completed unbroken

Rounds begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00