CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

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

2:00 light jog/row/bike

pvc pass throughs + rotations

front rack stretch

calf stretch

russian baby makers

banded good mornings

20 single unders

empty babell warm up

3-5 chin ups

20 DU’s

5-7 light hang power cleans

1/2 rope climb

30 DU’s

5-7 heavier hang power cleans

1 rope climb


Hanging by a Moment (Time)

5 Rounds For Time:

60 Double Unders

9 Hang Power Cleans (155/105)(115/85)

1-2-3-4-5 Rope Climbs

Rest 1 Minute After Each Round

RX+ – As Written

RX – 2 strict pullups + 2 ttb = 1 rope climb

– Conditioning Category: Threshold

– In this grip and shoulder burner we’ll work through 5 intervals of double unders, hang power cleans, and an ascending ladder of rope climbs. We’ll rest 1 minute between round to catch our breath and shake out the arms.

– The double unders should take less than 1:30.

– The hang power cleans should take under 1:00. The weight should be on the moderate side but we should be able to complete the reps unbroken each round.

– The rope climbs should take less than :30s each.

– It will be the athlete’s job to note down the time on the clock at the completion of each round and start their next round exactly 1 minute from then.

– Score: Total time including rest. Make note of how long each round took in your notes if you’d like to have it.


– Try to stay as relaxed as possible on the jump rope. Keep the shoulders down and the grip loose.

– Use the hook grip on the hang power cleans to ensure that you do not lose the barbell due to grip fatigue. Bumping the bar off the quads is the quickest way to get through them. If you are not confident in cycling the bar using the “”bump clean,”” a traditional hang clean works well here too.

– Be patient on the rope climbs with your foot clamps. We want to give ourselves a solid foot lock so that we do not use the arms more than we need to. See if you can make it up the rope in 3 pulls or less.



– 1.5x Single Unders

– Line Hops


– Double Dumbbell

– Single Dumbbell

– Russian Kettlebell Swings


– 2 Strict Pull-Ups + 2 Toes To Bar = 1 Rope

– 5 Ring Rows = 1 Rope

– Reduce Height