CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

“Discipline is choosing between what you want now, nd what you want most” – Abraham Lincoln

2:00 on any machine

1:00 couch stretch each side

1:00 banded shoulder distraction each side

1:00 pigeon pose each side

2-3 sets

10 lateral box step ups each side

10 single arm DB strict press each side

15 glute bridges

15 air squats

Barbell warm-up


Weighted Pull-ups (Build to a heavy 3)

In a 7:00 window, build to a heavy set of 3 pullups.

Wearing a belt to hang weights from will be easiest, but we can also use KB’s or DB’s

Try to maintain a nice hollow position throughout the entire pull.

Start at an easy weight and build gradually.


Pinky knuckle on top of the bar to allow for more control and engagement of larger muscles in the back of our shoulders.

Press down on the bar to go around and up on the bar, not straight up.

Elbows pointing forward the entire rep.


-Feet elevated vested ring row

-Bent over row


Big Clean Complex

H.Hang sqt – Hang sqt – Full sqt – Push Press

H.Hang sqt – Hang sqt – Full sqt – Push Jerk

H.Hang sqt – Hang sqt – Full sqt – Split Jerk
6 sets today completed on the 5:00

This was last completed on 8/8/18 – look back if you were here then.

This is a 12 rep complex of barbell conditioning that will challenge both stamina and strength

The complex is designed to be completed without putting the barbell down.

Set 1 on the 0:00

Set 2 on the 5:00

Set 3 on the 10:00

Set 4 on the 15:00

Set 5 on the 20:00

Set 6 on the 25:00

Goal is to build to a heavy complex for the day.

Start around 45-50% of your 1RM Clean and Jerk

Score is the heaviest complex successfully completed unbroken.


Balance out your cycle speed with your ability to move the weight efficiently and maintain your grip.


-Empty barbell, Double DB, or single DB – same movements.

Extra Credit

Metcon (No Measure)

3 Giant Sets:

9 DB Bench Press

18 Single DB Bent Over Rows (9/side)

36 Banded Pull-Aparts

Rest 2:00 between sets