CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

“Real fears can be overcome. It’s the imaginary ones that are unconquerable.” – Theodore Vale

1:00 bike

puppy pose with look under arm (more stretch)

pigeon pose

straddle stretch

5 spiderman and reach

10 russian baby makers

1:00 overhead opener

with 2.5 or 5# plates do 10 of each : Y’s, T’s, W’s

2 rounds of: 3 scap pull ups/5 kip swings/3 strict pull ups/3 strict toes to bar

*barbell warm up


Push Press (4 Sets of 6)

Rest 2 Minutes Between Sets


This is week 2 of 4 of this push press progression

As a reminder, the weight stays the same across all 4 sets

Let’s aim to build on last week’s loading, adding 2-4%

For Example:

Last Week’s Weight: 200#

This Week’s Weight: 204-208#

The 6 reps come from the rack and are meant to be completed unbroken each set


Take 4-6 Warmup Sets to Build to Working Weight


Happy Hour (Time)

3 Rounds:

12 Power Cleans (135/95)(95/65)

12 Chest to Bar Pull-ups

12 Push Jerks (135/95)(95/65)

12 Toes to Bar


“Happy Hour” includes 2 barbell movements and 2 gymnastics movements

Expecting the 144 rep workout to take somewhere between 7-15 minutes to complete


Looking to complete these 12 reps in 3-4 sets maximum today

Adjust volume or choose variations that allows this to happen


Let’s choose our barbell weight today off the limiting factor, which tends to be the push jerk

Both movements are ideally completed at the same moderate weight with one barbell, unless there is a big difference in capacity between the jerk and clean

Choose a weight that you can complete the Push Jerks in 1-2 sets each round

The Power Cleans will likely be completed in small sets or singles throughout



12 reps per movement looks innocent on paper, but the total volume and movement combinations can make them a little tougher

The goal today is to chip away at sets that you see yourself maintaining across the three rounds


The combination of cleans and hanging onto the pull-up bar can end up being pretty grippy

Breaking these up into a few sets can reduce time under tension and lead to more sustainability

Here are a few options:

1 Set: 12

2 Sets: 6-6 or 7-5

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

4 Sets: 3-3-3-3


With the weight being used, holding onto sets is possible, but quick singles could end up being the better option

With the weight coming back down the the ground anyway, singles can preserve grip for the other movements and allow you to keep moving forward

If you’re confident with bigger sets on the bar, consider the following options:

1 Set: 12

2 Sets: 6-6 or 7-5

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

4 Sets: 3-3-3-3


The Push Jerks are probably the one movement we absolutely want to go big on

If we break these up a lot, we have to do more cleans that don’t count towards our score

Aim for larger sets (1-2) here if possible:

1 Set: 12 Reps

2 Sets: 6-6 or 7-5

Extra Credit

Metcon (No Measure)

3 Giant Sets:

100 Meter Overhead Kettlebell Carry

10 Inverted Barbell Rows

50 Band Pull-Aparts

Rest 1 Minute Between Sets


3 sets of 3 movements in the first part of today’s body armor, which has an upper body focus

Move right from one station to the next and rest 1 minute after finishing your 50 band pull-aparts


Carry a single kettlebell locked out overhead

Switch hands at the 50 meter mark

Use a challenging weight, but one that you can complete 50 meters each side with 1 break max

You have the option to increase weight over the 3 sets if you’d like


Click Here for a visual of the inverted barbell row

The further you walk your feet out, the more difficult it will be

Elevating your feet will be the most difficult option

Choose a difficulty that allows you to reach full range of motion, touching the chest to the bar on each rep


Click Here for a visual of banded pull-aparts

Choose a tension that you can complete the 50 reps with 1-2 breaks max

Metcon (No Measure)

3 Giant Sets:

Max Effort L-Sit

7 Slow Hip and Back Extensions

Rest 1 Minute Between Sets


Alternating between a max effort L-Sit and some work on the GHD, as we work on both sides of the body

Move right from the L-Sit to the Hip and Back Extensions, and rest 1 minute between sets


Choose an L-Sit variation that allows you to complete at least 20 seconds unbroken each time

Parallettes are the first option, but if you need to make it easier, hang from a pull-up bar to give your feet more clearance

Click Here for a visual of the L-Sit


Click Here for a visual of slow hip and back extensions

The goal here is quality over speed

Complete Barbell Good Mornings if you don’t have access to a GHD