CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

“When we are closed to ideas, what we hear is criticism. When we are open to criticism, what we get is advice.” – Simon Sinek

Our immediate temptation when we receive feedback can be to defend. And often, this defense can be so strong, that it deafens us to any potential upside. We literally close it off, not because the actual information isn’t useful… but because we allowed our emotions to get in the way.

Next time we receive feedback, let’s listen. As obvious as that sounds, there will be a temptation to start to formulate a response, a justification, or an argument. If we are doing that, we aren’t listening.

Strip away the emotion, recognizing that someone has stopped their day to provide us with thoughts that could only make us better.


Twisted Sister (Time)

For Time:

5 Rounds of “Cindy”

5 Rounds of “Mary”

5 Rounds of “Cindy”

1 Rd of “Cindy”:

5 Pull-Ups + 10 Pushups + 15 Air Squats

1 Rd of “Mary”

5 Strict HSPU, 10 Pistols, 15 Pull-Ups


We’ll mash together two classic bodyweight benchmarks in this 15 round workout

You’ll complete all 5 rounds of “Cindy”, move on to the 5 rounds of “Mary”, and finish with another 5 rounds of “Cindy”

We expect this piece to take around 15-25 minutes to complete

Both of these benchmarks are designed with an upper body pull, an upper body push, and a lower body push


1 Round of “Cindy”:

5 Pull-ups

10 Push-ups

15 Air Squats

Choose rep schemes or variations that allow you to complete the pull-ups in 1 set and push-ups in 1-2 sets


“Mary” is the more advanced relative of “Cindy”

1 Round of “Mary”:

5 Strict Handstand Push-ups

10 Alternating Pistols

15 Pull-ups

Let’s choose a rep number or variation that allows you to complete the strict handstand push-ups in 1-2 sets each round

You’ll alternate legs every rep for a total of 5 on each side for the pistols

Choose a pull-up number or variation that you can complete in 1-3 sets



As listed in the stimulus section, “Cindy” alternates between an upper body pull, and upper body push, and a lower body push

Let’s break these up in a way that you would if you were completing 20 rounds of “Cindy” for time

The big things to consider are the upper body movements

The reps on the pull-ups are on the lower side, but there are 125 pull-ups total in this workout

If you need a quick break here, think about going 3-2

The push-ups can add up over the 10 rounds of “Cindy”

Breaking these up into quick sets of 5-5 or 4-3-3 can help you stay consistent

The air squats help you pace out workout and provide a break for the upper half

Move at a pace through those that allows you to thrive on the upper body movements


“Mary” is similar, but more advanced than “Cindy”

But just like “Cindy”, we have to consider how to break up the upper body movements first

5 is a smaller number of strict handstand push-ups, but there may be some fatigue from the push-ups in