CrossFit Indian Trail – CrossFit

View Public Whiteboard


Warm-up (No Measure)

“I would rather die of passion than boredom.” – Vincent Van Gogh

1:00 light bike

10m of :

floor touches

quad stretch

figure 4’s

knee hugs

air squats

lunge w/twist

side lunge

banded monster walks

10 push ups into calf stretch

8-10 pull into ring transitions (rings at armpit height)

5 strict ring dips

20-30 second handstand hold

2-3 eccentric hspu’s + 3-5 kipping hspu’s


Box Front Squats

On the Minute x 7:

2 Box Front Squats

Sets 1-2: 50% 1RM Front Squat

Sets 3-4: 55% 1RM Front Squat

Sets 5-7: 60% 1RM Front Squat


These Box Front Squats are the first part of a two-part running clock piece

Every minute on the minute, starting on the 0:00, we’ll complete 2 Box Front Squats until the 7 minute mark

You’ll then have a 2 minute rest before beginning part 2

These percentages are based off your 1RM Front Squat

The goal of the Box Front Squat is to come to a dead stop on the box for a brief moment to stop momentum before standing up aggressively

Choose a box height that is just below parallel (you can also stack plates)

You will not rock back onto the box like a traditional Box Back Squat

Click Here for a demo video of the Box Front Squat


Pausing Front Squats (2 Seconds in Bottom)

Front Squat

On the 2:00 x 5 Sets:

1 “One and One Quarter” Front Squat

1 Front Squat

Set 1: 50% 1RM Front Squat

Set 2: 55% 1RM Front Squat

Sets 3-5: 60% 1RM Front Squat


Part 2 of this running clock piece starts on the 9:00

Rounds begin every 2 minutes (9-11-13-15-17)

Each complex includes a “one and one quarter” front squat plus a regular front squat

The “one and one quarter front squat” is designed to strengthen the bottom most part of the squat

In the “one and one quarter squat”, you’ll squat to full depth, stand to about parallel, and then return to the bottom before standing to full extension

Demo video of this complex –


Man on Fire (Time)

For Time:

5 Rounds of “Nate”

100 Double Unders

4 Rounds of “Nate”

100 Double Unders

3 Rounds of “Nate”

100 Double Unders

2 Rounds of “Nate”

100 Double Unders

1 Round of “Nate”
1 Round of “Nate”:

2 Ring Muscle-ups (Chest to Bar)

4 Kipping Handstand Push-ups (Double DB Push Press 50’s/35’s)

8 Kettlebell Swings (70/53)(53/35)


In this longer conditioning piece, we’ll pair rounds of the Hero Workout “Nate” with Double Unders

1 Round of “Nate”:

2 Ring Muscle-ups

4 Kipping Handstand Push-ups

8 Kettlebell Swings (70/53)

You’ll complete all 5 rounds of “Nate” before moving on to the double unders and so on…

Let’s choose rep numbers or variations on the gymnastics movements that allow for unbroken sets across the board

The kettlebell swings go all the way overhead and should be performed with a weight that allows for unbroken sets

Choose a double under rep number or variation that you can complete in less than 2 minutes


The rep numbers on a round of “Nate” are designed to be fairly small and manageable

It’s the collective number of reps that creates the challenge

However, these shorter rounds allow us to maintain a higher intensity than larger sets would because we’re constantly switching movements

Let’s aim for unbroken sets on the ring muscle-ups and handstand push-ups if possible

The best places to rest, in order to maintain these unbroken sets of 2 and 4, are either between movements or halfway through the kettlebell swings

The kettlebell swings are the least technical of all 3 movements, so breaking here if you need to can help you catch your breath and stay under control for the more technical movements

With 400 double unders total, think about how you’ll be breaking these reps up in the last two rounds and approach it like that from the beginning

1 Set: 100

2 Sets: 50-50 or 60-40

**3 Sets: **40-30-30

4 Sets: 25-25-25-25

5 Sets: 20-20-20-20-20


Ring Muscle-ups

Reduce Reps

Jumping Ring Muscle-ups

Handstand Push-ups

Reduce Reps

Feet on Box Video

Double Dumbbell Push Press

Double Unders

Reduce Reps

150 Single Unders

2 Minutes of Practice

Extra Credit

Metcon (No Measure)

3 Sets Not For Time:

9 Barbell Romanian Deadlifts

15 Strict Parallel Bar Dips

21 GHD Sit-ups

Rest 2 Minutes Between Sets

This Body Armor piece is for quality and control over speed

Choose a challenging barbell weight for the Romanian Deadlifts, but one that you’ll complete straight each time

You can increase loads each round or stay the same across

Choose a variation / rep scheme for the Bar Dips that allows you to complete the 15 reps in no more than 3 sets

Choose a number of GHD Sit-ups that allows you to complete all reps without having to break


Barbell Romanian Deadlifts:

Parallel Bar Dips:

GHD Sit-ups:


Bar Dips

Reduce Reps

Ring Dips

Banded Bar / Ring Dips

30 Push-ups

GHD Sit-ups

Reduce Reps

Weighted AbMat Sit-ups –