Happy Birthday Samantha Niday!

CrossFit Indian Trail – CrossFit

View Public Whiteboard


Warm-up (No Measure)

“There is a reason between listening, and waiting for your turn to speak.” – Simon Sinek

200 m run

5 spiderman and reach

5 russian baby makers

10 alternating cossack squats

5 prone swimmers + 5 slow push ups

10 birdfeeders/side

10 air squats

10 lateral step downs/side

*barbell warmup


Metcon (Weight)

On the 4:00 x 5 Rounds:

3 Unbroken Sets:

1 High Hang Squat Clean

1 Hang Squat Clean

1 Squat Clean

*Repeat From Last Week*

Today’s Beast Builder is a repeat from last week

The goal is to slightly increase your score

See Demo Video Further Down the Page

Each round is 3 unbroken sets of 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean

These 9 reps are designed to be completed unbroken each round

Rounds start every 4 minutes (0:00 – 4:00 – 8:00 – 12:00 – 16:00)

Start around 40-45% of your 1RM Squat Clean and gradually increase weight as you go

Record all 5 weights used for these rounds


Big Squat Clean Complex:


Caesar’s Palace (Team Version) (AMRAP – Reps)

Teams of 3


50 Back Squats (155/105)(135/95)

50 Back Squats (185/135)(155/105)

Max Back Squats (225/155)(185/135)

Rest 3 Minutes


50 Bench Press (135/95)(95/65)

50 Bench Press (155/105)(135/95)

Max Bench Press (185/135)(155/105)

Rest 3 Minutes


50 Deadlifts (185/135)(155/105)

50 Deadlifts (225/155)(185/135)

Max Deadlifts (275/185)(225/155)


Teams of 3 will work through 3 separate AMRAP 7’s with 3 minutes of rest between

Athletes will split reps up how they see fit, with one person working at a time

The work is set at 50 reps on the first two barbells

The scored portions are total reps completed at the final barbell

Enter your total reps at the final back squat, bench press, and deadlift bars separately

Use one bar and change weights, but it is ok to have multiple if teammates are using different weights

Athletes should be able to complete the following reps at each barbell within the workout:

1st Bar: 7-10 Reps

2nd Bar: 5-7 Reps

3rd Bar: 3-5 Reps


Since we stay at the same movement for all 7 minutes, it’s important to pick rep schemes that allow you and the team to come back for a strong set the next time around

A good break-up strategy is one that helps you avoid excessive muscle fatigue early

You’ll benefit from switching partners before the bar starts to slow down

If you have to struggle to lock out the weight, it’s too late

It’s not about the size of your sets, rather the consistency of all sets

Below are potential break-up strategies on each bar:

1st Bar: 7-10 Reps

2nd Bar: 5-7 Reps

3rd Bar: 3-5 Reps

Having a plan is great, but be prepared to switch up your approach based on how you feel during the workout

Communication is also key here

To avoid any confusion during the workout, tell your partners what total number you’re on, not how many you just did

For Example: “We’re at 30 reps” vs. “I did 5”

Caesar’s Palace (Individual Version) (Time)

For Time:

30 Back Squats (155/105)(135/95)

30 Bench Press (135/95)(95/65)

30 Deadlifts (185/135)(155/105)

20 Back Squats (185/135)(155/105)

20 Bench Press (155/105)(135/95)

20 Deadlifts (225/155)(185/135)

10 Back Squats (225/155)9185/135)

10 Bench Press (185/135)(155/105)

10 Deadliftss (275/185)(225/155)


We’ll alternate between three barbell movements in today’s workout

This piece is meant to be a moderate-heavy grind

The weight increases with each round as the reps decrease

Your score is total time it takes to complete the 180 reps

You can use three separate barbells, one for each movement

If you don’t have a spotter, don’t put clips on the barbell so you can easily bail if you need to

When choosing the right weights, consider the following recommendations:

1st Barbell: Moderate weight that you could complete for 30+ reps unbroken when fresh

2nd Barbell: Moderate-Heavy weight that you could complete for 20+ reps unbroken when fresh

3rd Barbell: Heavier weight that you could complete for 10+ reps unbroken when fresh



Let’s look at this workout in two parts: The First 90 Reps and the Last 90 Reps

We can make it our goal to complete the last 90 in around the same time as the first 90

The way we do this is by being a little conservative on the opening round

We open up the first 90 reps of the workout completely fresh and with the lightest weights of the day

This means we could string together large sets if we wanted to

Keeping in mind that we want to maintain our speed on the back half at the heavier barbells, it will be helpful to break these up before you think you need to

A good rule for workouts like this is to break up the movements before they start to slow down

If you have to slowly press our your bench presses at the end of sets, it’s too late

These slow press outs indicate excessive muscular fatigue, which means we have to rest a long time before being able to come back for another good set

Make a mental note of your time after the 30 deadlifts and again after the final set of 10 deadlifts to see how effective your pacing and strategy was

See below for options on how to break up each round within this workout


1 Sets: 30

2 Sets: 15-15

3 Sets: 10-10-10

4 Sets: 8-8-7-7

5 Sets: 6-6-6-6-6

Extra Credit

Metcon (No Measure)

Not For Time:

50 GHD Sit-ups

50 Rower Pike-ups

50 V-ups


We’ll work through 3 midline movements in this high interference piece

The workout is not for time, but try to push yourself through larger sets while maintaining quality and controlled movement

See below for movement demos


Rower Pike-ups:


GHD Sit-ups: