CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

“Adversity causes some to break. For others, it breaks records.”

2:00 light row

10 pvc pass throughs +5 rotations

floor sweeps

spiderman walks

air squats

bird feeders

8 scap push ups

+ 8 push ups

banded monster walks side to side/forward and backward


Dead Sea (Team Version) (4 Rounds for reps)

Teams of 3

4 Rounds:

4:00 Calorie Row

3:00 Lateral Barbell Burpees

2:00 Deadlifts (225/155)

No Rest Between Rounds

One athlete works at a time while the other two rest in this team of 3 workout

There is no required break up plan – you can switch out however you best see fit

Teams will work for 4 minutes on the rower, 3 minutes on the burpees, and 2 minutes on the barbell

There is no rest between rounds, as you’ll move right back to the rower following the deadlifts

Record total reps at each station, as your final score is total reps accumulated over the 4 rounds

There is no need to stand to full extension on the lateral barbell burpees

Choose a deadlift weight that you can complete 25+ reps unbroken when fresh (athletes can use different weights as needed)



Because you’ll be strapped in and seated, the rower will be the longest transition of all the movements

For this reason, it pays off to hold on for slightly longer efforts

But as these team workouts typically go, we want to switch out athletes before movement starts to slow down

For this station, you can switch out based on time or calories

If each athlete rows for 40 seconds, you’ll get 2 turns a piece during the 4-minute window

You can also switch every 10-15 calories, which is usually a good range before speed starts to slow

Lateral Barbell Burpees & Deadlifts

The burpees and deadlifts are a much faster transition than the rower, which means you can switch out more frequently here

While you could hold on for longer bouts of work, shorter burst may be better in the long run

Consider the following ranges for each movement:

Lateral Barbell Burpees: Switch Every 3-5 Reps

Deadlifts: Switch Every 5-7 Reps

Dead Sea (Individual Version) (6 Rounds for reps)

6 Rounds:

1:00 Calorie Row

1:00 Lateral Barbell Burpees

1:00 Deadlifts (225/155)

1:00 Rest

Working for 3 minutes straight and resting for 1 in this 6 round workout

Record your total reps for each round during the 1 minute of rest

Your final score is the total number of reps completed across the 6 rounds

There is no need to stand to full extension on the lateral barbell burpees

Choose a deadlift weight that you can complete 25+ reps unbroken when fresh


Let’s shoot for consistent scores on each movement across these 6 rounds

It can be helpful to envision numbers you see yourself completing in about 50 seconds of work in rounds 4-5-6

For Example: Your goal may be to hold 15 calories on the rower, 15 lateral bar burpees, and 15 deadlifts across the board

While the numbers may not work out perfectly, keeping your lowest score and highest score within 2-3 reps is ideal

From round 1, establish the numbers you want to hold for the rest of the workout and use those as your targets for each round

Extra Credit

Deadlift (15 Rep Max)


Working high rep cycling as we set a baseline on our 15RM Deadlift today

As you build up to something heavy, look to complete sets of 5-7 reps to prevent excess fatigue for your final few sets

It’s likely best to only take 2-3 attempts at 15 unbroken reps

Metcon (No Measure)

4 Sets, Not For Score:

Max Effort Strict Handstand Push-ups

1:30 Ski Erg (Light Pace)

20 GHD Sit-ups

Each set of this Midline piece begins with a max set of strict handstand push-ups

Choose a variation that allows for at least 5 reps to be completed

The Ski Erg right in the middle is designed to be completed at an easy pace that allows you to move through one big set on the GHD

Rest as needed between sets to preserve quality of movement


GHD Sit-ups:


Strict Handstand Push-ups

Feet on Box or Bench

Double Dumbbell Strict Press

Ski Erg

Sub Any Machine

GHD Sit-ups

Weighted AbMat Sit-ups

Strict Toes to Bar