Today's WOD

Saturday 02222020

February 22, 2020 in Uncategorized

CrossFit Indian Trail – CrossFit

View Public Whiteboard


Warm-up (No Measure)

“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson

1:00 banded lat stretch

15 banded lat pull downs

5 spiderman and reach/side

10 russian baby makers

10 hollow body rocks

10 banded air squats

5-8 box kips

5 push ups

3-5 strict pull ups

8-10 kip swings

5 pull ups

5 push ups

10 abmat sit ups

10 air squats


Team Barbara (AMRAP – Rounds and Reps)

In Teams of 2


20 Pull-ups

30 Push-ups

40 AbMat Sit-ups

50 Air Squats


Working through a team version of this all bodyweight CrossFit benchmark

One athlete works while the other rests in “Team Barbara”

You and your teammate can split up the reps however you see fit

Complete all reps at one station before moving on to the next

Your score it total rounds and reps completed at the end of the 20 minutes


Let’s choose upper body variations that allow you to complete at least 5 reps at a time for each movement during the workout

It is ok for you and your teammate to complete different variations of these movements

See further down the page for subs


You can use two AbMats for this workout, one for each partner



The biggest challenge in this team workout will likely be the upper body movements

It’s important switch out partners before these reps start to slow down

Getting a fresh body working before you have to grind out the last few inches of the push-up or pull-up makes it much easier to come back strong for the next set

The initial strategy you and your partner choose may change as the workout progresses, so communication is key

Consider the following break-up options for the upper body movements


1 Set Each: 10-10

2 Sets Each: 5-5-5-5

3 Sets Each: 5-5-3-3-2-2


1 Set Each: 15-15

2 Sets Each: 10-10-5-5 or 8-8-7-7

3 Sets Each: 5-5-5-5-5-5


The sit-ups and air squats likely won’t fatigue as much as the first two movements, but just like before, switch out before they start to burn too much

Consider the following options for each movement:


1 Set Each: 20-20

2 Sets Each: 10-10-10-10

3 Sets Each: 10-10-5-5-5-5

Air Squats

1 Set Each: 25-25

2 Sets Each: 15-15-10-10

3 Sets Each: 10-10-8-8-7-7



Reduce Reps

Elevate Hands to Box or Bench

Knee Push-ups


Reduce Reps

Banded Pull-ups

Jumping Pull-ups

Ring Rows

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

All bodyweight movements in this CrossFit benchmark workout

You’ll complete all the reps at one station before moving to the next

Your score is the total time, including rest, it takes to complete the 5 rounds

With 12 minute of prescribed rest on top of the work, this is a longer piece, lasting anywhere between 25-50+ minutes


Let’s choose upper body variations that allow you to complete each movement in at least set of 5

You can reduce the overall reps of the workout or choose a variation from the list further down the page



With rest built in and little interference between movements, let’s try to push for larger sets, especially on the upper body movements

While we do want to aim for bigger sets, pick a break-up plan for rounds 1-2 that you see yourself maintaining in rounds 3-5

When thinking about what sets you want to hold, keep in mind that there will likely be a full 6-8 minutes of rest for the arms before beginning the next round

They aren’t being used for the sit-ups and air squats on top of the 3 minutes of prescribed rest

Consider the following options for each movement:


1 Set: 20

2 Sets: 10-10

3 Sets: 8-7-5

4 Sets: 5-5-5-5

5 Sets: 4-4-4-4-4


1 Set: 30

2 Sets: 15-15 or 20-10

3 Sets: 15-10-5

4 Sets: 8-8-7-7

5 Sets: 6-6-6-6-6

6 Sets: 5-5-5-5-5-5


While we have to think a little more about speed on the pull-ups and push-ups, we can turn the brain off for the lower skilled sit-ups and air squats

Try to move at a strong pace on these two movements to finish out each round

Just like the upper body had a long rest, the core and legs will also have a long rest before they get used again, which allows you to push the pace



Reduce Reps

Banded Pull-ups

Jumping Pull-ups

Ring Rows


Reduce Reps

Elevate Hands to Box or Bench

Knee Push-ups

Extra Credit

Metcon (No Measure)

3 Giant Sets:

50′ Kettlebell Cross Body Carry (Left Arm Overhead)

50′ Kettlebell Cross Body Carry (Right Arm Overhead)

10 Dumbbell Side Plank Rotations (Left)

10 Dumbbell Side Plank Rotations (Right)

Max Effort Unbroken L-Sit Hold

Rest 2 Minutes Between Sets

“Giant Sets” are big supersets, meaning you’ll move directly from one movement to the next while prioritizing quality over speed

We’ll rest 2 minutes between sets to help maintain this quality

Choose challenging weights that still allow you to maintain unbroken sets

You can increase loading or stay at the same weights across

Record weights used and L-Sit times in the notes

See below for movement demos


Kettlebell Cross Body Carry: https://youtu.be/VVLAO4aGCVk

Dumbbell Side Plank Rotations: https://youtu.be/bomByhH8SQ4

L-Sit: https://youtu.be/kDOjjpwar-s



Max Effort Hollow Hold https://youtu.be/EJvFiNvuuXw

Previous WODs

January 28, 2020

Tuesday 01282020

January 27, 2020

Monday 01272020

January 25, 2020

Saturday 01252020

January 24, 2020

Friday 01242020

January 23, 2020

Thursday 01232020

January 22, 2020

Wednesday 01222020

January 21, 2020

Tuesday 01212020

Schedule a FREE consultation and class today!