CrossFit Indian Trail – CrossFit

View Public Whiteboard


Warm-up (No Measure)

“The future belongs to those who prepare for it today.” – Malcolm X

2:00 light row

25 jumping jacks

1:00 overhead opener

5 spiderman and reach

10 alternating figure 4’s

quad stretch

5 inchworms with push up into downward dog w/calf stretch

15 banded pull aparts

15 banded face pulls

10 alternating lunges w/twist

10 hip extensions


Push Press

4 Sets of the Complex:

1 Pausing Push Press + 1 Push Press

1 Pausing Push Press + 1 Push Press

Set 1: 60% of 1RM Jerk

Set 2: 65% of 1RM Jerk

Sets 3-4: 70% of 1RM Jerk


Working through 4 sets of 4 unbroken barbell reps in this overhead complex

The barbell comes from the rack and percentages are based off your 1RM Jerk

Pause 2 seconds in the dip of the Pausing Push Press

There is no pause in the regular Push Press

Click Here to see a video demo of this complex

Rest as needed between sets


The goal of the Pausing Push Press is to establish a strong, vertical dip position

In the 2 second pause, focus on keeping the:

Torso Vertical

Heels Down

Elbows Up


Four Loco (Time)

On the 4:00 x 5 Rounds:

20/15 Calorie Row

40 Double Unders

7 Front Squats (185/135)(135/95)


Working through 5 rounds of this interval workout

You’ll complete the 3 movements as quickly as possible and rest until the next 4 minute window begins

Rounds begin on the 0-4-8-12-16

Your score is the slowest score of the 5 rounds

We want rest today in order to keep the intensity on the higher side, so cap each round at 3 minutes, or 1 minute per movement

Double Unders

Choose a double under variation that you can complete unbroken in around 30 seconds each round

Front Squats

The barbell comes from the floor for the front squats, so it should also be a weight you can clean

Choose a moderately heavy front squat weight, but something you’ll complete unbroken every round

It is ok to squat clean the first rep


With rest built in and the score being the slowest of the 5 rounds, we want to find a strong, but sustainable pace from the beginning

On the row, focus on a controlled stroke rate with a hard leg drive

Use the recovery here to keep the heart rate down instead of flying through your strokes

With a relatively small number of double unders, shoot for unbroken sets if you can

However, if you know you’re going to need to break on one movement, it’s better to do so on the rope than on the front squats

Finally, once the barbell is on your shoulders, keep it there and try to grind out the 7 reps straight to finish out the rounds


Double Unders

Reduce Reps

30 Seonds of Practice

60 Single Unders