CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

“When I write, I feel like an armless, legless man with a crayon in his mouth.” – Kurt Vonnegut

2:00 light bike/row

5 russian baby makers

5 inchworms w/push up into downward dog with calf stretch

wrist stretch

1:00 overhead opener

10 hollow body rocks

10 alternating warrior squats

10 light DB presses

10 goblet squats


Push Press (4 Sets of 6 Reps)

Rest 2 Minutes Between Sets


This is week 1 of 4 in this progression

Our aim is to set the baseline to build off of

A good place to start is between 90-100% of your 10RM Push Press from last week

Keep the weight the same for all 4 sets across

The 6 reps are designed to be completed unbroken on each set


Geico (AMRAP – Rounds and Reps)


60 Double Unders

30/21 Calorie Erg Bike

10 Thrusters

RX – 115/85

RX+ – 155/105


The heavy thrusters are a major focus in this workout

Over the 15 minutes, we’re looking to choose weights and variations that allow you complete at least 3 rounds (1 Round Every 5-ish Minutes)


Going a little heavier on the Thrusters during “Geico”

This should be a weight that you can complete in 2-3 sets during the workout


Choose a Double Under variation that you can complete the 60 reps in 1-3 sets within the workout



This workout will likely center around the heavier barbell

Let’s aim to complete these in 1-3 Sets, choosing a break-up strategy that you see yourself holding for at least 3 rounds

1 Set: 10

2 Sets: 5-5 or 6-4

3 Sets: 4-3-3


Double Unders can be tough coming off the thrusters

When you get off the bar to start the next round, just think about getting a set done, no matter how small

This small set will help you feel like you’ve made good progress, because you found a way to keep moving forward

1-3 sets will likely be the sweet spot

1 Set: 60

2 Sets: 30-30 or 40-20

3 Sets: 20-20-20 or 30-20-10


Hold a moderate pace that allows to attack the 10 barbell reps

Go a little slower on the bike if that means going bigger on the barbell


Erg Bike

Equal Calorie Any Bike or Row

400 Meter Run