CrossFit Indian Trail – CrossFit

View Public Whiteboard


Warm-up (No Measure)

“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” – Jim Kwik

10 pvc pass throughs + 5 rotations/side

5 spiderman and reach w/ankle mobility (knee over toe)

10 bird feeders/side

10 alternating bird dogs

10 lateral step downs/side

10 glute bridges

1:00 overhead opener

5 slow push ups (slow down and up)

8-10 kip swings

3-5 strict pull ups

5-10 un/banded hips to bar

5 get out of the pools

5 kipping pull ups + 3 chest to bar


Front Squat

On the 1:30 x 7 Sets:

Set 1 (On the 0:00): 3 Reps @ 75%

Set 2 (On the 1:30): 1 Rep @ 80%

Set 3 (On the 3:00): 3 Reps @ 75%

Set 4 (On the 4:30): 1 Rep @ 83%

Set 5 (On the 6:00): 3 Reps @ 75%

Set 6 (On the 7:30): 1 Rep @ 86%

Set 7 (On the 9:00): 12 Reps @ 60%

*Percentages Based On 1RM Front Squat


7 total sets of Front Squats today, as we alternate between different percentages and rep schemes

The percentages remain at 75% for each set of 3

The percentages will climb by 3% on the sets of 1 (80-86%)

We’ll finish out the session with a 12-rep drop set at 60%

Sets begin every 90 seconds, with percentages based on your 1RM Front Squat

Over the coming weeks, we’ll gradually increase these percentages


Complex Fran (Time)

For Time:

6 Bar Muscle-ups

9 Chest to Bar Pull-ups

12 Pull-ups

21 Thrusters (115/85)(95/65)

6 Bar Muscle-ups

9 Chest to Bar Pull-ups

12 Pull-ups

15 Thrusters (115/85)(95/65)

6 Bar Muscle-ups

9 Chest to Bar Pull-ups

12 Pull-ups

9 Thrusters (115/85)(95/65)

RX – 12 Chest to bar & 12 Pull-ups (95/65)

RX+ – 6 Bar MU, 9 C2B, 12 Pull-ups (115/85)

Resembling the benchmark workout “Fran”, we have a heavier barbell paired with a gymnastic complex each round today

The gymnastic complex progresses from bar muscle-up, to chest to bar pull-up, to pull-ups

The complex does not need to be completed unbroken, but break-up strategy will be important here

To complete the complex with the written reps, we recommend having 12+ bar muscle-ups, 21+ chest to bar pull-ups, and 27+ pull-ups unbroken when fresh

Choose a heavier load for the barbell, but one you could still cycle for 20+ reps unbroken when fresh

We expect this workout to take between 5-12 minutes to complete



Breaking before you need to on every movement will be crucial in staying moving during this workout

Consider breaking each movement up into 2 or 3 sets from the beginning

These short, planned, and deliberate breaks can push off fatigue and allow you to keep moving forward

Think about the following sets for each movement:

Bar Muscle-ups

2 Sets: 3-3

3 Sets: 2-2-2

Chest to Bar Pull-ups

2 Sets: 5-4

3 Sets: 3-3-3


2 Sets: 6-6

3 Sets: 4-4-4


Set of 21: 12-9 or 7-7-7

Set of 15: 8-7 or 5-5-5

Set of 9: 5-4 or 3-3-3



Reduce Reps of Each Movement

If You Don’t Have Bar Muscle-ups: 21-15-9 of Chest to Bar Pull-ups

If You Don’t Have Bar Muscle-ups or Chest to Bar Pull-ups: 21-15-9 of Pull-ups

Extra Credit

Metcon (No Measure)

3 Sets of 7:

Tempo Seated Good Mornings

3 Sets of 15:

Glute Bridges

Working the muscles of the posterior chain in today’s Body Armor piece

Complete all 3 sets of Good Mornings before moving to the Glute Bridges

Tempo Seated Good Mornings:

Tempo: 3 seconds down, 1 second up

Build in weight or stay the same across the 3 sets

Glute Bridges:

Squeeze for 2-3 seconds at the top of each rep

Slowly lower back down to starting position


Tempo Seated Good Mornings:

Glute Bridges:


Tempo Seated Good Mornings

Tempo Standing Barbell Good Mornings

Tempo Barbell Romanian Deadlifts

Metcon (No Measure)

Handstand Walk Practice

15 Minute Recovery Bike

On the 3-6-9-12:

1 Minute of Handstand Walk Practice

Alternating between an easy pace on the bike and 1 minute of handstand walk practice

We’ll start this 15 minute piece on the bike and move to the handstand walk practice every 3 minutes

We’ll get off the bike for practice at the 3-6-9-12

No matter where you are in your handstand walk journey, this is an opportunity to kick up and spend some time on your hands



Any Machine

Handstand Walk

Practice Walking for 1 Minute

Handstand Weight Shifting

Box Shoulder Taps