CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

1 Round:

12 Light Calorie Assault Bike, 6 Spidermans w/ reach (3/each)

9 Moderate Calorie Assault Bike, 6 Wall Squats w/ band in hand

6 Fast-ish Calorie Assault Bike, 6 Warrior Squat Rotations

1 Round:

1:00 Thoracic Opener (Barbell)

5 Barbell OHS

1:00 Wrist Stretches on Box

5 Barbell OHS

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Strict Presses (behind the neck)

5 Overhead Squats

5 Snatch Grip Deadlifts



On the 2:30 x 5 Sets:

3-Position Power Snatch

3-Position Squat Snatch

Barbell load – 55% of 1RM Snatch

This complex involves a total of (6) repetitions. As it flows in full:

1 High Hang Power Snatch (pocket-level)

1 Hang Power Snatch (knee-level)

1 Power Snatch (from the floor)

1 High Hang Squat Snatch (pocket-level)

1 Hang Squat Snatch (knee-level)

1 Squat Snatch (from the floor)

This is the first iteration of this complex, and we will be repeating so, upping our percentage from today’s 55%. It is designed to be on the lighter side, so that we can work on our cycling positions and speed on the bar. Let’s move well today so that we have a base to build off of. We are looking to hold onto the bar for the duration (building our stamina in our grip, no less our full movement), but if we must drop, after each section fits (after the three power reps).


Leg Work (Time)

On the 4:00 x 5 Rounds:

9 Box Jump Overs (30″/24″)

15 Dumbbell Front Squats

15/12 Calorie Assault Bike

Dumbbell Pounds – 50’s/35’s
Score is our slowest round of the five. Track all five but only enter your slowest round.

On “Leg Work”, we are challenging ourselves with the dumbbell front squats. In the Open, the standards allow us to rest the dumbbell on the shoulders. Although by far the most efficient positioning, as the weight sits there, let’s remind ourselves that we are in training. In some workouts we will use that standard. But for today, we want to challenge ourselves further. Without other shoulder movements inside this effort, this is a great opportunity to make ourselves work more on this front rack position.

Even though Open standards allow, let’s pretend the opposite. Let’s take a “regular” front rack position, with our hands on the actual handles. This will take some warming up to.

Stimulus wise, we are looking to get every set straight. I would rather see us reduce the load, and go straight (in the more challenging front rack position), than to rack the bells “Open style” at Rx loads. This also allows us to push the bike, which is what makes this workout very potent.

Extra Credit

Metcon (No Measure)

5 Sets: 6 Dumbbell Thrusters

3 Sets: 9 Dumbbell Bent Over Rows (each arm)

1 Set: 50 Weighted Sit-Ups

Rest 1:00 between all sets.
This is largely in part familiarity training on the dumbbell thruster. Our focus of the three movements, let’s take our time with this and find the right positions. The challenge of unstable objects will require is to work far harder for the front rack position, especially when the weights get heavier. Inside this movement, the front rack tends to be the limiting factor over anything else.

In all sets, rest 1:00 between. Aim is to build in load on the thrusters and rows over the sets. Let’s challenge ourselves here, but being true “Body Armor”, the first aim is to move at our best. On the dumbell rows, which are completed one at a time (9 on each), support ourselves by placing the “non-working” arm on a bench or box. On the weighted sit-up, anchor the feet with dumbbells. At 50 reps, we are looking to continuously move… which means the loading needs to be on the lighter side.