CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

“Motivation can get you started. Commitment is what keeps you going.” – Jim Rohn

Motivation feels good.

It makes things feel, just, easy. So natural.

We recognize anything in life that’s worth working towards… won’t be easy. And it will not be a matter of if, but when, we are challenged and tested to the core. In this moment, motivation may very well not be there for us. What will be however, is our commitment.

Our success can be drawn back to the level of commitment to the little things. “Discipline” is not reserved for the military or martial arts – it is our anchor for seeing us through the storm. It won’t be a single action that makes, or breaks us. It’s instead hundreds and thousands of smaller decisions, repeated time and time again, through the dedicated commitment to discipline ourselves.

Let’s be aware of the habits and commitments we hold ourselves to. Whereas motivation is a short-term fix, commitments to daily healthy habits guide us through the inevitable storms.


Calf Stretch to Post

Straddle Stretch

Foam Roll Thorasic Spine


For 7 minutes at a controlled pace:

10 Scap Pull-ups

10 Bar Kips Arch to Hollow

20 ft. walking lunge

30 second hollow hold

*Move through this circuit as many times as 7 minutes will allow at a controlled pace.



On the Minute x 10:

1 Low-Hang Squat Snatch

Set 1: 65% of 1RM Snatch

Sets 2-10: Build to a Heavy Single



This piece begins at the [0:00] on the running clock

We’ll pick up where we left off, completing the opening set at 65% of your 1RM Snatch

For the remaining 9 sets, gradually build to a heavy single for the day

You do not have to build in weight every set, but the aim is to climb up

These 10 sets are designed to be completed at the top of every minute


Poker Face (3 Rounds for reps)


Buy-In: 400 Meter Run

Max Rounds:

12 Front Squats (115/85)(95/65)

6 Burpee Box Jump Overs (24″/20″)

Rest 5 Minutes


Buy-In: 400 Meter Run

Max Rounds:

9 Front Squats (135/95)(115/85)

6 Burpee Box Jump Overs (24″/20″)

Rest 5 Minutes


Buy-In: 400 Meter Run

Max Rounds:

6 Front Squats (155/105)(135/95)

6 Burpee Box Jump Overs (24″/20″)


We’ll work for 5 minutes, then rest for 5 minutes in these 3 fast-paced intervals

Each interval begins with a “buy-in” 400 meter run

This run only happens once to start each interval

In the remaining time, you’ll complete as many rounds and reps as you can of front squats and burpee box jump overs

The runs should take 2 minutes or less to complete, giving you 3 minutes to work through the inside work


The weight starts low and the reps start high in the first interval

From there, the weight will increase and the reps will decrease

This ideally allows you to complete a similar (rounds + reps) score with each interval

These should all be weights and rep schemes that you are comfortable completing unbroken today

The bar will be taken from the floor, not a rack

You are allowed to squat clean the first rep of each set


We’ll face the box in the burpee instead of moving laterally

You can jump-up or step-up out of the burpee, but should jump onto the box

There is no need to stand to full extension on top of the box


With 5 minutes on and 5 minutes off, look to move with a purpose through these intervals

Anytime there is rest built in, the goal is to avoid resting during the work portion

Since the effort is 5 minutes long, there will still be some pacing involved

The two places we’ll always be able to move today are the buy-in run and burpee box jump overs

The station that we would likely have to stop on is the front squats

That being said, look to maximze your time spent moving on the barbell

Find a pace on the run and box that allows you to hold onto the front squats for ideally unbroken sets

After finishing the first interval, you can use your score to guide your effort for the final two efforts

With the reps slightly decreasing, look to keep your score within a few reps of each other from round to round



500 Meter Row

25/18 Calorie Assault or Echo Bike

Extra Credit

Metcon (No Measure)

Recovery Bike

Not For Score:

4:00 Light Pace

3:00 Moderate Pace

2:00 Hard Pace

3:00 Moderate Pace

4:00 Light Pace


Finishing out the day with a 16-minute recovery session on your indoor bike of choice

Establish 3 different paces for yourself based on feel

If unable to bike, see below for subs



Run (Machine or Outside)



Ski Erg