CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

“If you put limits on everything you do – physical or anything else – it will spread into your work and your life. There are no limits, only plateaus, and we must go beyond them.” – Bruce Lee


2:00 Easy on Any Machine


Upper Body

Banded Lat Stretch – 1:00/side

Banded Front Rack Stretch – 1:00

Pigeon Stretch – 1:00/side

Banded side steps + kick backs + fire hydrants

5 cal bike

empty barbell warm up ( good mornings, back squats, elbow rotations, shoulder press, front squats)

8-10 kip swings + 3 strict pull ups

5 cal bike

6-8 empty barbell thrusters

4-6 kip swings + 3-5 kipping pull ups + 3-5 chest to bar pull ups


Front Squat

Positions – Front Squat

6 Sets:

1 Pausing “One and One Quarter” Front Squat

1 Front Squat

Pausing “One and One Quarter” Front Squat:

– 1s Pause at Bottom of Squat

– 1s Pause just below Parallel

– Return back to bottom and explode to standing position.


– Flow: Squat down, pause, bring the hips up slightly to just below paralell, pause, squat back down, stand. Then, complete 1 regular front squat.

– Focus on driving the knees out, keeping the chest tall, and keeping the elbows high.

All percentages based on 1RM Front Squat:

Set 1 – 60% of 1RM Front Squat

Set 2 – 63% of 1RM Front Squat

Set 3 – 66% of 1RM Front Squat

Set 4 – 69% of 1RM Front Squat

Set 5 – 72% of 1RM Front Squat

Set 6 – 72-75%, based on feel. of 1RM Front Squat


Shuffle the Deck (Time)

On the 3:00 x 3 Rounds:

10/7 Calorie Assault Bike

10 Chest To Bar Pull-Ups (chin over)

10 Thrusters (95/65)(75/55)

Directly Into…

On the 3:00 x 3 Rounds:

10 Thrusters (95/65)(75/55)

10 Chest To Bar Pull-Ups (chin over)

10/7 Calorie Assault Bike

– Conditioning Category: Threshold

– Looking for a weight on the barbell that you could complete 15+ thursters unbroken when fresh. Looking for unbroken sets of 10 in the workout.

– If you cannot complete 15+ chest to bar unbroken when fresh, we recommend bringing the reps down slightly.

– 6 Scores. Record all 6 split times. Your overall score will be your slowest of any round.



1. We are looking for hard efforts on these intervals but not full sprints. We want no more than 2:00 of work and no less than 1:00 of rest per round.

2. On the bike, let’s pedal at a pace just outside our comfort zone. This should be about a :40s effort.

3. Let’s aim for no more than 2 sets on the chest to bar. Ideally, these are unbroken. However, knowing we want to go unbroken on the thrusters, 1 break here may be needed.

4. We are shooting for unbroken sets on the thrusters. These do not need to be fast reps. Breathe through these and pace them as if you are doing 20 reps instead of 10 per round. This should help you slow your cadence.



– 14/10 Cal Bike Erg

– 14/10 Cal Row

– 10/7 Cal Ski

– 100m Run

– 10/7 Cal Air Run


– 5 Strict Chest To Bar

– Chin Over Bar Pull-Ups

– 7 Strict Chin Over Bar Pull-Ups


– Double Dumbbell

– Single Dumbbell

– Front Squats