CrossFit Indian Trail – CrossFit

View Public Whiteboard


Warm-up (No Measure)

“I don’t like that man. I should get to know him better.” – Abraham Lincoln

Perspective is everything.

In the abundance mindset, there is the belief all human beings are good. No one is born evil. The differences, between a terrorist and a police officer, are not malintentions. Both in their own mind, believe they are doing “the right thing”. The difference between the two are their interpretations, and understanding, of the world. Massive differences, but still at the root, perspectives.

A situation we can all relate to from some point in our lives, is poor first impression. An introduction to someone who… you’d rather not spend another second on. After the interaction, you want to distance yourself as far away as possible. Yet, life puts us right back next to them, not by choice, but by chance.

And we talk. And we strike some common ground. And we understand. We may not be close friends, but the brief amount of time we spent with them afforded us the chance to better understand their perspective.

Next time we find ourselves feel the wave of animosity towards someone, remind ourselves… we just need to get to know them a little bit better.


Banded Tricep Stretch

Banded Hamstring Pull-Downs

Butterfly Stretch


3 Rounds:

5 Russian Baby Makers

10 Calorie Bike

15 Banded Pull-Aparts

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats



On the 2:00 x 5 Sets:

1 Low Hang Power Snatch

1 Power Snatch

1 Low Hang Squat Snatch

1 Squat Snatch

Set 1: 60% of 1RM Snatch

Set 2: 63% of 1RM Snatch

Sets 3-5: 66% of 1RM Snatch



“”Low Hang”” is defined as just below the knee

The focus of this piece is to keep the bar close to the body as your navigate the knees

These 4 reps are designed to be completed without letting go of the bar

Rounds begin every 2 minutes [0:00-2:00-4:00-6:00-8:00]


Complex Demo:


Hook and Ladder (3 Rounds for time)

[On the 0:00]

1 Round:

30 Lateral Barbell Burpees

30 Power Clean and Jerks (95/65)(75/55)

[On the 5:00]

2 Rounds:

15 Lateral Barbell Burpees

15 Power Clean and Jerks (95/65)(75/55)

[On the 10:00]

3 Rounds:

10 Lateral Barbell Burpees

10 Power Clean and Jerks (95/65)(75/55)


Each round of todays interval workout includes the same amount of work completed in 3 different iterations

The total amount of work in each 5-minute window is 30 reps at each movement

With rest built in, we’re looking to move quickly through each interval

To ensure you have enough rest built in, each piece should take less than 4 minutes to complete

This gives you at least 1 minute of rest before beginning the next iteration

Record your time for each interval, as your final score is the sum total of these 3 efforts


This movement is completed laterally over the barbell

The chest and thighs hit the floor in the bottom

You can jump up or step up out of the burpee

The feet should pass over the handle as you jump over the barbell

There is no need to stand to full extension on the jump


We’ll use a lighter load here today with the emphasis on cycling

This should be a weight that you could complete for 25+ reps unbroken when fresh



With built in rest between rounds, look to move with a purpose through each station

While the reps looks different in each interval, the overall workload is the same

That being said, aim to keep these 3 scores within 10 seconds of each other

Use your first interval score to guide your efforts in the second and third


Find a pace for your burpees that supports your plan on the power clean and jerks

If we had to pick, it’s better to slow these down a touch in order to go bigger on the clean and jerks

You’ll always be moving here, so find a steady rhythm and keep breathing


This is the most important movement in the workout, as it is the one we would stop moving on

Grip/time under tension will become an issue, and is a focus point for today… we’re building that capacity

Plan out your breaks ahead of time and try to make them last less than 10 seconds

Extra Credit

Metcon (No Measure)

Capacity Builder

For Time:


Unbroken Deadlifts (185/135)


Building upper limit capacity and awareness in the deadlift today

In other words, not only the raw ability, but the awareness on when/where to push

Knowing ourselves in such a sense is a skill we will refine, as it’s strategy at the base level

Stimulus calls for a moderate load today.. we’ll push for heavier loads in the coming weeks

Visualize a weight we could cycle for 30+ reps unbroken

Better to go slightly lighter than slightly too heavy

For if we “break” a set in the middle, we need to repeat that set