CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

“Death is one prophecy that hasn’t failed.” – Edmund Wilson

Have you ever been asked, “What would you do if you only had a week to live?”

Few things will snap us to attention like the thought of a terminal illness. The question leaves us considering how different our lives would be if we only had days to live.

But the morbid truth, is that we *all* have a terminal death sentence. It won’t be a matter of if, but when. Let’s not let a day go by, where we allow this thought to wash away to ignorance. We get one shot… let’s make it count.


Up Dog

Wall Pec Stretch

Couch Stretch


2-3 Rounds for Quality:

10 Calorie Row

10-20 Second Handstand Weight Shift

10 Scap Retractions

30 Second Hanging Tuck Hold


Metcon (No Measure)

Ring Muscle-Ups

5 Rounds, Not For Time:

40% Max Ring Muscle-ups

200 Meter Run Recovery Between Sets


Training some ring muscle-up percentage work here with a “”moving rest”” station between each set

This piece is not for time, as quality is more important than speed

After completing 40% of your max unbroken set, you’ll head out for an easy 200 meter run

The goal is to run at a pace that is slow enough to allow you to come back and go right into another unbroken set

For Example: If your max set of muscle-ups is 10, you’ll complete 4 reps per round

As stated above, each set is ideally completed unbroken

Record your score as total muscle-ups completed over the 5 rounds



Reduce Percentage

Jumping Ring Muscle-ups Video

Strict Banded Ring Muscle-up Drill Video


400 Meter Bike Erg

250 Meter Row

200 Meter Ski Erg

12/9 Calorie Assault or Echo Bike


Ladybug (Time)

3 Rounds For Time:

1 Round of “Kelly”

1 Round of “Helen”
Coaches – pull up SugarWOD in the gym computer for full stimulus notes and substitutions.



Today’s workout combines “Kelly” and “Helen” – 2 classic benchmark workouts

1 Round of “Kelly”:

400 Meter Run

30 Wallballs (20/14)

30 Box Jumps (24/20)

1 Round of “Helen”:

400 Meter Run

21 Kettlebell Swings (53/35)

12 Pull-ups

This is a longer, balanced piece that includes gymnastics, weightlifting, and cardio

The intended time range here is between 20-30 minutes


These are regular box jumps, so we’ll stand to full extension at the top of each rep

Jump up to the box to complete this station as prescribed

While you are allowed to rebound these box jumps, we highly recommend stepping down or jumping down when in training to avoid injury


Choose a weight that you can complete for 50+ reps unbroken when fresh

Men throw to a 10 foot target

Women throw to a 9 foot target


Choose a load that you can complete with 1 break max within the workout

These are full swings, finishing all the way overhead


If you have 21+ kipping pull-ups unbroken when fresh, let’s complete this station as written

If you’re not quite there, reduce reps or choose a variation from “subs”