CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

“Empathy fuels connection. Sympathy drives disconnection.” – Brene Brown

Sympathy is feeling “sorry” for someone. And although these intentions often come from a good place, it actually further isolates the individual. It creates a deeper divide.

Empathy, on the other hand, is free of judgement. It’s being an sincere listener, present for the individual in relation… but not “diagnosis”. Instead of being there to fix you, it’s being there with you.

Rarely can a response make something better. What can make something better, is connection.


Banded Shoulder Distraction

Drop Ankle Stretch

Frog Stretch


Banded Good Morning: 30 reps

Banded Pull Aparts: 30 reps

Banded Pass Throughs: 20 each directions


2k Row (Time)

Max Effort 2k Row


We’ll begin the week by completing our annual 2k benchmark on the rower

We last tested this effort on 7.16.19

This is the priority for the day, so let’s aim to bring the focus and intensity here

Just like a easy 1 mile jog compared to a 1 mile time trial, we reap the benefits by pushing the pace

Follow the instructions below to set-up the monitor on a Concept 2 Rower:

Select Workout

New Workout

Single Distance

Set to 2000 Meters

Set Splits to 500 Meters

Set Pace Boat to Desired Split Time (Optional)

Change Display to Show Pace Boat (Optional)



If you’ve completed a 2k time trial before, you’ll have a time to reference for planning today’s effort

For Example:

If your last recorded time was 8:00, your average pace per 500 meters was 2:00 flat

To improve your score, you would need to average under 2:00 for your pace per 500 today

Not all paces will be as easy to calculate as the above example

Click Here to see a pacing chart

You can use this chart find your goal finish time and the corresponding pace per 500 you would need to get there today

If this is your first 2k time trial, we’re looking for a strong and smart effort

There is definitely thoughtful pacing involved due to the duration

See below for 2 options on how to approach this benchmark


Option 1 is a fairly simple strategy and may be best for first timers

Rather than approaching this like 2,000 meters, we can think of it as 4 x 500 meters

The goal here is to maintain even splits across all 500 meter splits

Using the 8:00 goal time example, this would mean holding a 2:00 average pace per 500 across the board

After starting the workout with 10-20 hard pulls, the goal would be to settle in at 2:00

While we used 8:00 as an example, find a speed for you that is uncomfortable, yet sustainable


Option 2 is a little more complex and may be best if you already have a logged 2k time

It uses your goal time for today to dictate your spe


Front Squat

3 Sets of 2 @ 70% of 1RM

2 Sets of 2 @ 75% of 1RM



Working some moderately heavy sets of 2 out of the rack

After the challenging 2k effort, we’re keeping the volume and percentages fairly manageable

Take 3-5 warmup sets to reach your opening 70%

Rest as needed between these 5 working sets to maintain quality movement