CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins

1:00 light row

5 spiderman and reach w/ankle mobility

1:00 overhead opener

10 air squats

russian baby maker, inchworm, push up, downward dog, warrior squats (3-4x)

15 banded good mornings

15 banded pull aparts

10 wall squats

barbell warm up


Metcon (Weight)

Beast Builder

On the 2:00 x 5 Sets:

6 Snatch Grip Deadlifts

3 Hang Power Snatches

6 Overhead Squats

3 Squat Snatch

Start at 55-60% of 1RM Snatch and Steadily Build to a Heavy

Today’s Beast Builder will test our barbell cycling, grip, and stamina

Every 2 minutes, you’ll complete an 18-rep complex of Snatch focused movements

While these complexes do not have to be completed unbroken, we recommend pushing for large sets, as the purpose of Beast Builders are to train our capacity beyond single repetitions

Start around 55-60% of your 1RM Snatch and gradually build to a heavy complex for the day

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


Beast Builder Demo:


Venti (AMRAP – Rounds and Reps)


20 Wallballs (20/14)

20 Alternating Single Arm Power Snatches (50/35)

20 Box Jumps (24″/20″)

20 Single Arm Dumbbell Push Presses (50/35)

20/15 Calorie Row


20’s across the board for this longer conditioning piece

Over the 20 minutes, we can expect to complete around 3-4+ rounds


Choose a weight that you could complete 30+ reps unbroken when fresh

Men: 10ft. Target

Women: 9ft. Target

Dumbbell Movements

Use one dumbbell weight for for both movements

This should be a weight that you could complete 30+ alternating snatches unbroken when fresh

Single Arm Power Snatches: Alternate Arms Every Rep

Single Arm Push Presses: Alternate Arms Every 5 Reps

Box Jumps

Stand to full extension at the top of each rep


Weighted Movements

The weighted movements are the first priority of today’s strategy

With similar muscles used on all the weighted movements, there will be some interference between the three

Think about how you’d break these up in the 2nd or 3rd round and try to hold that from the very beginning

An easy place to break if you need to is right at the 10-rep mark on each movement

2 sets of 10 can be a lot easier to sustain over a full workout than unbroken sets of 20

Non-Weighted Movements

The row and box jumps are the non-weighted movements in this workout

Let’s find a moderate speed here that allows you to thrive on the weighted movement that follows

Ideally this is a speed that enables you to rest as little as possible on the weighted movements

At the end of the day, it’s all about moving for as much of the 20 minutes as you can

Extra Credit

Metcon (No Measure)


5 Sets, Not For Time:

10-15 GHD Sit-ups

50′ Front Rack Double Kettlebell Carry

Alternating between two midline movements, with a focus on quality over speed

There is the option to increase weights on the Front Rack Carries or stay at the same load across

Choose a weight that allows for unbroken 50 foot segments

Try to keep the knuckles and elbows close while maintaining a vertical torso during the Front Rack Carry


GHD Sit-ups:

Front Rack Double Kettlebell Carry:


GHD Sit-ups

Strict Toes to Bar Video

Weighted AbMat Sit-ups Video

Front Rack Double Kettlebell Carry

Use Dumbbells or Barbell