CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

2 Rounds, not for time:

5 Wall Squats

10 Stiff-Legged Deadlifts (empty barbell)

:15s Deadhang Hold on PU Bar

:30s Alternating Warrior Squats

2 Rounds:

30/24 Calorie Row

40 Double-Unders

15 Wallballs

5 Strict Pull-Ups

18 GHD Sit-Ups

18 Banded Good Mornings


Warm-up (No Measure)

Alternating OTM x 10 (5 Rounds)

Odd – 5 Weighted Pull-Ups

Even – 5 Front Squats

All squat repetitions are taken from the rack, and a dip belt is preferred for the weighted pull-ups. A lighter dumbbell between the thighs or ankles also works here.

On these weighted pull-ups, we are specifically looking for strict reps. We want the strict strength stimulus today. Modification options first move towards an unweighted strict pull-up, but can also include using bands to build our strength. If we are between 2-3 strict pull-ups, let’s choose a band tension that allows for ~10 repetitions unbroken, and complete the 5 reps per set here.


Death Race (Time)

5 Rounds:

15/10 Calorie Assault Bike

10 Burpees
In “Death Race”, we are first, and always, going to strive towards the theme of consistency. Even in shorter workouts, it becomes a focus due to the seconds that can be lost in the final rounds. Even a enormous head start from an aggressive start can disappear in this workout. Especially when it comes to calories.

Inside this workout, our effort on the bike may be more important than our effort on the burpees. Calories accumulate on a sliding scale – the harder we push, the less “distance” or pedals we need to complete to cover the calories. It’s not linear such as meters. If it were meters, the bike would be the opposite strategy, and become the pacer.

With this in mind, by pushing the bike, and finding a steady, methodical pace on the burpees, we can track towards our optimal time. In other words, picture 75/50 calories for time on the bike at a race pace. Then compare that to a reserved, recovery-esque pace. The difference in time can be enormous (several minutes). When we do the same for the 50 burpees, it is also a significant difference, but not nearly as much so as the bike.

Now of course, we aren’t looking to hammer the first three round of calories as if there isn’t two additional rounds to follow – we are still pacing our efforts across, but we are looking to make the concerted effort to push our speed here… as it pays off. This workout comes down to the last two rounds… let’s grit and grind.

Extra Credit

Warm-up (No Measure)

3 Giant Sets:

50′ DB OH Walking Lunge (left arm)

10 Single DB Stiff-Legged DL (left arm)

50′ DB OH Walking Lunge (right arm)

10 Single DB Stiff-Legged DL (right arm)

21 GHD Sit-Ups

Rest 2:00 between sets.

Completing first on the left side, and then the right, we’ll walking lunge 50′ with the bell overhead followed by 10 stiff legged deadlifts.

On the walking lunge, with this effort not being for time, let’s focus on body position beneath the bell. Push the bicep as close to the ear as we can while extending as if the weight was three times as heavy. Be wary of compensation here… with the weight in our left hand, the body will have the natural tendency to try to sway right to balance. Square off to the center, with midline on and strong.

On the stiff-legged deadlifts, this is as well with a single dumbbell. With the weight in our left hand, as we hinge forward, allow the left leg to trace up and away from our body. In other words, we are planted right the right foot on the ground while the weight is in the left hand, and vice versa for when we switch.

The integrity of the positions is more important than the loadings here… let’s increase as we see fit over the three rounds, keeping the right theme in mind – sound mechanics over load.