CrossFit Indian Trail – CrossFit

View Public Whiteboard


Warm-up (No Measure)

“Live life on purpose” – Simon Sinek

As simple as this sounds, every action we take in our lives should have a clear and defined purpose.

As an analogy, let’s use money. When we spend money, there’s a reason. Food for tonight’s dinner, a new pair of shoes, gasoline. It’s very easy to justify. We would never throw our money into the wind. Yet… we can often find ourselves doing so with our time.

Unlike money, which can cycle back around on the next paycheck, we don’t get restocked on time. Be it a morbid thought, we know our days here are limited… time is our most precious, irreplaceable resource.

As we move through our day, take an objective look at the actions we take. Like a CFO analyzing a day of business, reflect tonight on where we spent our time. Because at “years-end-summary”, when our time comes… let’s be proud about how we chose to spend those resources. We only get one chance to do so.


Pike Stretch

Wrist Stretches

Puppy Pose


3 Rounds:

30 Seconds Each:

Easy-Moderate-Hard Bike

Push-up to Down Dog

Russian Kettlebell Swings (Light Weight)

Scap Pu – Strict PU – Workout Pull-ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Clean and Jerk

On the 2:00 x 5 Sets:

1 Low Hang Power Clean

1 Push Jerk

1 Low Hang Squat Clean

1 Split Jerk

Set 1: 65% of 1RM Clean and Jerk

Set 2: 70% of 1RM Clean and Jerk

Sets 3-5: 75% of 1RM Clean and Jerk



We’ll increase our loading in the second part of Clean and Jerk Technique work

“Low Hang” is defined as just below the knee

The focus of this piece is to keep the bar close to the body in the clean as your navigate the knees

These 4 reps are designed to be completed without letting go of the bar

Rounds begin every 2 minutes [0:00-2:00-4:00-6:00-8:00]


Complex Demo:


Mind Eraser (AMRAP – Rounds and Reps)


7 Power Cleans

7 Burpees

200 Meter Run

Barbell Pounds – 135/95


“Mind Eraser” is a CompTrain Benchmark workout last completed of 7.13.19

This simple triplet will build raw work capacity, as the movements are all relatively simple

Choose weights and variations that allow you to complete 8+ rounds today

This works out to a round every 2:30


Choose a light-moderate weight on the barbell that you are able to cycle unbroken for each round

If you’re on the fence about being able to complete this unbroken, go lighter and hold on for all 7 reps


These are standard burpees

Chest and thighs hit the floor in the bottom

You can jump up or step up off the ground

Finish each rep at full extension with a small jump and clap overhead


The runs must be completed in full to count towards your score



Look to challenge yourself on the inside movements and use the runs as somewhat of a “recovery”

If you can move with a purpose through the power cleans and the burpees, you’ll have about 1 minute to “catch your breath” on the 200 meter run

Go unbroken for as long as you can on the power cleans, as you’ll always be able to keep moving forward on the burpees and run

Use your first two rounds as feel out rounds to get you introduced to the workout

These should be your slowest rounds of the day, not your fastest

After your first two rounds, as the workout name suggest, erase all thoughts from your mind and settle into this rhythm

We’ll feel out a full warmup set at workout weight and speed to give you an idea of what pace might be most sustainable for you over the 20 minutes

Complete this set, rest 4-5 minutes, then start the workout



250 Meter Row

500 Meter Bike Erg

200 Meter Ski Erg

12/9 Calorie Assault or Echo Bike

20/14 Calorie Schwinn Bike

150 Meter Trueform or Air Runner

Extra Credit

Metcon (No Measure)

Capacity Builder

5 Rounds:

AMRAP 90 Seconds:

15 GHD Sit-ups

Max Strict Handstand Push-ups

Rest 30 Seconds Between Sets


This capacity builder piece will test your ability to maintain a good body position on the wall in the strict handstand push-up under core fatigue

After completing your “buy-in” of GHD Sit-ups each round, you’ll complete max strict handstand push-ups in whatever time remains

The GHD Sit-ups will likely take around 30 seconds, giving you 1 minute for strict handstand push-ups

Record your strict handstand push-up reps each round – as your score is the sum total over the 5 sets

Rounds begin every 2 minutes [0-2-4-6-8]


With a time cap on each round, this is a great opportunity to get outside your comfort zone if you typically modify this station

See if you can go 1 level up from what you usually do here to help stretch your abilities forward

See below for “subs”



Weighted AbMat Sit-ups

Toes to Bar


Box Handstand Push-ups

Double Dumbbell Strict Press