CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

2:00 light row

10 pvc pass throughs

5 spiderman and reach

5 table tops with 5 sec pause at top of each

10 hollow body rocks + 10 glute bridges

5 inchworms + 10 push ups

8 light DB presses/arm

8 light DB rows/arm

*After Bench do a snatch warm up


Bench Press (Build to a heavy set of 5 reps)


There are no percentages today, rather we’ll steadily build to a heavy unbroken set of 5

We can expect to take 7-10 working sets here as we build to this heavy set

For safety, make sure to have a spotter or don’t put clips on the bar


If unable to Bench Press, complete Strict Press instead


Power Wheels (3 Rounds for reps)


9/6 Calorie Assault Bike

12 Power Snatches (75/55)(95/65)

Rest 3 Minutes


9/6 Calorie Assault Bike

8 Power Snatches (95/65)(115/85)

Rest 3 Minutes


9/6 Calorie Assault Bike

4 Power Snatches (115/85)(135/95)


Our metcon today consists of 3 high intensity intervals, pairing the bike and barbell

Within these short windows, we’re aiming to choose weights and variations that allow for around 2 rounds to be completed (~45 Seconds Per Movement)


The weight increases in each AMRAP

Use the below guideline to determine the right weight for each round:

1st Barbell: Should be able to cycle 20+ Reps When Fresh or Large Sets During the Workout

2nd Barbell: Should be able to cycle 10-12 Reps When Fresh or Small Sets During the Workout

3rd Barbell: Should be able to cycle 7-10 Reps When Fresh or Quick Singles During the Workout


In these short windows, it’s important to choose the right calorie number to ensure we get enough work completed

We’re looking to get at least two attempts on the bike in each 3-minute window, so choose a calorie number that you can complete in less than 45 seconds


With such short windows and rest built in, let’s find a way to keep moving at all costs

The idea is to work hard for the whole 3 minutes and then recover for 3 minutes

Have a plan on the barbell, but expect to adapt as some point

If the strategy falls apart and is causing you to rest a lot, immediately go to quick singles to keep moving forward

For your initial rounds at each weight, here are some potential break-up strategies:

1st Bar: 12, 7-5, 6-6

2nd Bar: 8, 4-4, 3-3-2

3rd Bar: 4, 2-2, 1-1-1-1


Assault Bike

If unable to Assault Bike, complete one of the following:

12/9 Calorie Row

100 Meter Run

Extra Credit

Metcon (No Measure)

On the 2:00 x 5 Sets:

1 “3-Pause” Power Snatch

1 Power Snatch

1st Pause (2 Seconds): Just Below Knee Level

2nd Pause (2 Seconds): Jumping Position (Pockets)

3rd Pause (2 Seconds): Catch Position

Set 1: 57%

Set 2: 60%

Sets 3-5: 63%

This Snatch Complex follows the same format as yesterdays Clean Complex

This power snatch complex includes 2 reps: 1 with three pauses and 1 with no pauses

These pauses help you dial in the technique “checkpoints” of the power snatch

On the first rep, we’ll pause for 2 seconds at 3 different positions

Just Below the Knee

Jumping Position (The Pockets)

The Catch (With the Bar Overhead)

On the second rep, we’ll power snatch the weight without pausing at any of those positions

Rounds begin on the 0:00 – 2:00 – 4:00 – 6:00 – 8:00

You’ll complete these sets between 57-63% of your 1RM Power Snatch


Metcon (No Measure)

Body Armor:

3 Giant Sets:

:30 Seconds Front Plank Hold

:30 Seconds Overhead Squat Hold (Bottom)

:30 Seconds Superman Hold

Rest 1:30 Between Sets

90 seconds of work and 90 seconds of rest in this midline focused body armor piece

Move right from one movements to the next and rest 1:30 following the superman hold

We’ll accumulate 30 seconds at each movement instead of just rotating on the :30

**Front Plank Hold: **Go From Elbows or Hands

**Overhead Squat Hold (Bottom): **Weight as Desired, But Should Be Unbroken