CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

1:00 light bike + 25 jumping jacks

10 pvc pass throughs + 5 rotations/side

5 spiderman and reach

5 slow prone swimmers

10 air squats

10 russian baby makers

10 push ups

1:00 hold in bottom of squat

10 alternating kossack squats

15 banded good mornings

barbell warm up


Overhead Squat

5 Sets of 1

*10 Second Pause in Bottom

Set 1: 50% of 1RM Overhead Squat

Set 2: 55% of 1RM Overhead Squat

Set 3: 60% of 1RM Overhead Squat

Sets 4-5: Build to a Heavy


Coming out of the rack, we’ll work overhead squat strength and positioning by pausing for a full 10 seconds in the bottom of each rep

The goal here is to stay fully active and braced as you support the weight overhead

You’ll build in percentages (50-60%) for the first three sets and then build to a heavy single for the last three

Sticking with the 10 second pause is ultimately more important that the weight on the barbell


If unable to Overhead Squat, the next best option would be to Front Squat – as that has a similar torso angle to the Overhead Squat


Double Jointed (AMRAP – Rounds and Reps)


15 Overhead Squats (95/65)(75/55)

30 Double Unders

15 Deadlifts (95/65)(75/55)

30 Double Unders

RX – 75/55

RX+ – 95/65


Going lighter and longer in this 16-minute AMRAP

Looking to choose weights and variations that allows you to complete 3-4+ rounds today


We’ll use the overhead squat to determine the one barbell weight for the workout

Choose a weight here that you can complete the 15 reps in 1-2 sets during the workout

The barbell will come from the ground, not the rack


The deadlift is intended to be very light today

Unless there is a big difference in weights between the overhead squat and deadlifts, let’s try to use one barbell today


Choose a double under variation that allows you to complete the 30 reps in no more than 40 seconds

Reduce Reps

40 Seconds of Practice

45 Single Unders (1.5x)



We can center all our efforts around the overhead squats today, as they are likely the most challenging movement

Lets aim for 1-2 sets here throughout the workout

1 Set: 15

2 Sets: 8-7 or 9-6


Approach these two movements in a way that allows you to complete the overhead squats in 1-2 sets

It is better to break these up more in order to break the overhead squats up less

These two movements are also much easier to break than the overhead squats

If you break the rope or deadlift, it’s easier to get started again because of the nature of the movements and the range of motion

If you break up the overheads squat more than once, you have to complete more snatches that don’t count towards your score and expend extra energy

Take one break on the rope and a few breaks on the bar as needed

Double Unders:

1 Set: 30

2 Sets: 15-15 or 20-10


2 Sets: 8-7 or 9-6

3 Sets: 5-5-5 or 6-5-4


Double Unders

Reduce Reps

40 Seconds of Practice

45 Single Unders (1.5x)