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CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

200 m light run

5 spiderman and reach/side

5 inchworm w/push up

:30 quad stretch

:30 pigeon stretch

5 slow air squats + 5 air squats + 5 kossack squats/leg

8 lateral step downs (14/16 inch box – heel taps ground if possible)

4 slow prone swimmers

3 strict pull ups + 8 kip swings + 3 strict chest to bar pull ups + 3 kipping chest to bar pull ups

5 pausing back squats with empty bar


Back Squat

5 Repetitions @ 70%

4 Repetitions @ 75%

3 Repetitions @ 80%

1 Repetition @ 84%

1 Repetition @ 87%

1 Repetition @ 90%

Rest as Needed Between Sets


Completing 6 working sets of Back Squats at increasing percentages of your 1RM

Starting with some more moderate percentages, followed by 3 heavier singles

Rest as needed between sets to preserve the quality of each


Rug Mouse (Calories)

20 Minute Assault Bike

On the 0:00, 4:00, 8:00, 12:00 and 16:00:

8 Chest to Bar Pull-ups

8 Burpee Box Jump Overs (24/20)

50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)

Your score today is total calories accumulated on the Assault Bike in 20 minutes (keep the monitor running the whole workout)

There are five instances where you’ll be off the bike, completing work that will take you away from the scored movement

Every 4 minutes (starting on the 0:00) you’ll complete 8 chest to bar pull-ups, 8 burpee box jump overs, and a 50 foot double dumbbell front rack walking lunge

If those 3 movements take you 2 minutes, for example, you’ll have 2 minutes on the bike before moving back to the chest to bar pull-ups on the 4:00

Choose a weight on the dumbbells that enables you to complete the 50 feet unbroken every round

Choose a chest to bar number or variation that you can complete unbroken every time

There is no need to stand to full extension on the box


Rather than thinking of this like a 20 minute workout, we can think of it more as a 5 round workout

Think of it like this:

5 Rounds on the 4 Minute:

8 Chest to Bar Pull-ups

8 Burpee Box Jump Overs (24/20)

50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)

Max Calorie Assault Bike in Time Remaining

When we think of it in this 5-round format with lowest calorie round being your score, it can help you better approach the work ahead

The work off the bike will likely take somewhere around 1:30 – 2:00, giving you 2:00 – 2:30 on the bike each round

Within that 2:00 – 2:30 time window on the bike, find a RPM or Wattage that you see yourself holding for the duration of that round and also within the other 4 rounds

We’re still moving for 20 minutes straight, so take that into account with pacing

It may be better to slow things down a hair on the work off the bike in order to allow yourself to hold a respectable pace on the bike

The RPM targets below tell you roughly how many calories you’ll get in a 1-minute effort on the bike if you hold that pace:

50 RPM = 7 Cals

55 RPM = 10 Cals

60 RPM = 12 Cals