CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson
1:00 banded lat stretch
15 banded lat pull downs
5 spiderman and reach/side
10 russian baby makers
10 hollow body rocks
10 banded air squats
5-8 box kips
5 push ups
3-5 strict pull ups
8-10 kip swings
5 pull ups
5 push ups
10 abmat sit ups
10 air squats
Metcon
Team Barbara (AMRAP – Rounds and Reps)
In Teams of 2
AMRAP 20:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
STIMULUS
GENERAL
Working through a team version of this all bodyweight CrossFit benchmark
One athlete works while the other rests in “Team Barbara”
You and your teammate can split up the reps however you see fit
Complete all reps at one station before moving on to the next
Your score it total rounds and reps completed at the end of the 20 minutes
PUSH-UPS & PULL-UPS
Let’s choose upper body variations that allow you to complete at least 5 reps at a time for each movement during the workout
It is ok for you and your teammate to complete different variations of these movements
See further down the page for subs
ABMAT SIT-UPS
You can use two AbMats for this workout, one for each partner
STRATEGY
UPPER BODY MOVEMENTS
The biggest challenge in this team workout will likely be the upper body movements
It’s important switch out partners before these reps start to slow down
Getting a fresh body working before you have to grind out the last few inches of the push-up or pull-up makes it much easier to come back strong for the next set
The initial strategy you and your partner choose may change as the workout progresses, so communication is key
Consider the following break-up options for the upper body movements
Pull-ups:
1 Set Each: 10-10
2 Sets Each: 5-5-5-5
3 Sets Each: 5-5-3-3-2-2
Push-ups
1 Set Each: 15-15
2 Sets Each: 10-10-5-5 or 8-8-7-7
3 Sets Each: 5-5-5-5-5-5
SIT-UPS & AIR SQUATS
The sit-ups and air squats likely won’t fatigue as much as the first two movements, but just like before, switch out before they start to burn too much
Consider the following options for each movement:
Sit-ups
1 Set Each: 20-20
2 Sets Each: 10-10-10-10
3 Sets Each: 10-10-5-5-5-5
Air Squats
1 Set Each: 25-25
2 Sets Each: 15-15-10-10
3 Sets Each: 10-10-8-8-7-7
SUBS
Push-ups
Reduce Reps
Elevate Hands to Box or Bench
Knee Push-ups
Pull-ups
Reduce Reps
Banded Pull-ups
Jumping Pull-ups
Ring Rows
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
STIMULUS
All bodyweight movements in this CrossFit benchmark workout
You’ll complete all the reps at one station before moving to the next
Your score is the total time, including rest, it takes to complete the 5 rounds
With 12 minute of prescribed rest on top of the work, this is a longer piece, lasting anywhere between 25-50+ minutes
UPPER BODY MOVEMENTS
Let’s choose upper body variations that allow you to complete each movement in at least set of 5
You can reduce the overall reps of the workout or choose a variation from the list further down the page
STRATEGY
UPPER BODY MOVEMENTS
With rest built in and little interference between movements, let’s try to push for larger sets, especially on the upper body movements
While we do want to aim for bigger sets, pick a break-up plan for rounds 1-2 that you see yourself maintaining in rounds 3-5
When thinking about what sets you want to hold, keep in mind that there will likely be a full 6-8 minutes of rest for the arms before beginning the next round
They aren’t being used for the sit-ups and air squats on top of the 3 minutes of prescribed rest
Consider the following options for each movement:
Pull-ups
1 Set: 20
2 Sets: 10-10
3 Sets: 8-7-5
4 Sets: 5-5-5-5
5 Sets: 4-4-4-4-4
Push-ups
1 Set: 30
2 Sets: 15-15 or 20-10
3 Sets: 15-10-5
4 Sets: 8-8-7-7
5 Sets: 6-6-6-6-6
6 Sets: 5-5-5-5-5-5
SIT-UPS AND AIR SQUATS
While we have to think a little more about speed on the pull-ups and push-ups, we can turn the brain off for the lower skilled sit-ups and air squats
Try to move at a strong pace on these two movements to finish out each round
Just like the upper body had a long rest, the core and legs will also have a long rest before they get used again, which allows you to push the pace
SUBS
Pull-ups
Reduce Reps
Banded Pull-ups
Jumping Pull-ups
Ring Rows
Push-ups
Reduce Reps
Elevate Hands to Box or Bench
Knee Push-ups
Extra Credit
Metcon (No Measure)
3 Giant Sets:
50′ Kettlebell Cross Body Carry (Left Arm Overhead)
50′ Kettlebell Cross Body Carry (Right Arm Overhead)
10 Dumbbell Side Plank Rotations (Left)
10 Dumbbell Side Plank Rotations (Right)
Max Effort Unbroken L-Sit Hold
Rest 2 Minutes Between Sets
STIMULUS
“Giant Sets” are big supersets, meaning you’ll move directly from one movement to the next while prioritizing quality over speed
We’ll rest 2 minutes between sets to help maintain this quality
Choose challenging weights that still allow you to maintain unbroken sets
You can increase loading or stay at the same weights across
Record weights used and L-Sit times in the notes
See below for movement demos
MOVEMENT VIDEOS
Kettlebell Cross Body Carry: https://youtu.be/VVLAO4aGCVk
Dumbbell Side Plank Rotations: https://youtu.be/bomByhH8SQ4
L-Sit: https://youtu.be/kDOjjpwar-s
SUBS
L-Sit
Max Effort Hollow Hold https://youtu.be/EJvFiNvuuXw