Today's WOD

Tuesday 09172019

September 17, 2019 in Uncategorized

CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

Get Loose

1 minute bike – light

5 spiderman and reach

5 inchworm with push up

10 alternating bird dogs or hovering bird dogs (knees about 2 inches off floor)

8 prone swimmers

calf stretch

3 round :30 on/:30 off singles or doubles

:30 second light row then :30 moderate row

* Be sure to warm up strict hspu with handstand holds and eccentrics along with lighter DB snatches if doing extra credit metcon.


Fuller Circle (Time)

For Time:

50/35 Calorie Assault Bike

125 Double Unders

2k Row

125 Double Unders

50/35 Calorie Assault Bike

“Fuller Circle” is a repeat from Tuesday Jan 8, 2019 (although we only had rowers at the time) and a beefed up version of a previously completed workout, “Full Circle”

Reaching on the longer side today, with previous times taking 16-30 minutes



The goal on both machines is to find an uncomfortable pace to hold throughout

While we do want to get uncomfortable, this should be a threshold pace that you can sustain throughout

Hone in on a pace and try to hold that number on the monitor


This is a good day to chip away at large sets

While we can aim to go big, this doesn’t mean these sets have to be unbroken

The goal is to maintain a similar rep scheme from the first 125 to the second 125

Below are a few options on how to approach these:

1 Set: 125

2 Sets: 75-50

3 Sets: 50-50-25

4 Sets: 40-30-30-25


Assault Bike

800 Meter Run

Double Unders

Reduce Reps

250 Single Unders

3 Minute Time Cap

Extra Credit

Metcon (AMRAP – Reps)

In a 5 Minute Window:

20 Strict Handstand Push-ups

40 Dumbbell Power Snatches (50/35)

In Time Remaining: Max Strict Handstand Push-ups

Working for 5 minutes in this gymnastic conditioning piece

You’ll start with a buy-in of 20 strict handstand push-ups and 40 dumbbell snatches

With remaining time after completing the last dumbbell snatch, complete as many strict handstand push-ups as possible

The buy-in reps do no count towards your score

Choose a strict handstand push-up variation/reps and a dumbbell snatch weight that allows you to complete the work in no more than 3:30 -4:00

This gives you 1:00-1:30 to accumulate your scored strict handstand push-ups


Strict Handstand Push-ups

Reduce First Set Reps

Double Dumbbell Strict Press

Strict Handstand Push-ups with Feet on Box (Reduces Body Weight Being Pressed)

Metcon (No Measure)

Body Armor

3 Rounds:

25 GHD Sit-ups

10 Dumbbell Bent Over Rows (Each Side)

This Body Armor piece is for quality over time

Feel free to build in weight on the Dumbbell Bent Over Rows with each round, but choose weights you can complete the reps without breaking

Using a single dumbbell, complete 10 reps on each side before moving back to the GHD


GHD Sit-ups

Dumbbell Weighted AbMat Sit-ups

10 Strict Toes to Bar

Stimulus Notes

Warm-up (No Measure)


September 16 – November 11

It’s time to sharpen the blade. “Katana” is Open 2020 competition preparation.

In this unique double-Open year, we first sought out a base layer of strength (Grunt Work). We then bridged the gap between it and our conditioning through routine stamina work (Sled Dog). Now, we’ll turn to peaking our abilities for the five weeks of competition ahead.

We have two focus points in “Katana”:



Inside competition, especially in a game of inches that is the Open, awareness of our own limits is equally as important as our ability. It isn’t necessarily the sharpest sword that wins, but instead the sharpest warrior. Challenging ourselves with repetition schemes that will build both our physical capacity and our understanding of ourselves will prime us to give our best in the Open. We must have both dialed in.

Introducing “Capacity Builders”, we’ll routinely approach larger sets of Open-like movements and repetition schemes. Fine tuning familiar movements with unfamiliar conditions, our aim here is to prepare for any challenge we may see in October.

During the Open, upon each Thursday evening announcement, the CompTrain team will be creating our full strategy overnight for the following day’s attempt. Saturday becomes our practice and preparation day, debriefing Friday and planning for re-attack on Monday.

Whatever comes in October, we’ll be ready.

Previous WODs

September 4, 2019

Wednesday 09042019

September 3, 2019

Tuesday 09032019

September 2, 2019

Monday 09022019

August 31, 2019

Saturday 08312019

August 30, 2019

Friday 08302019

August 29, 2019

Thursday 08292019

August 24, 2019

Saturday 08242019

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