CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

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Tippy Toes (Time)

For Time:

200 Meter Run, 21 CTB Pull-Ups, 21 Burpees

200 Meter Run, 21 Calorie Row

200 Meter Run, 15 CTB Pull-Ups, 15 Burpees

200 Meter Run, 15 Calorie Row

200 Meter Run, 9 CTB Pull-Ups, 9 Burpees

200 Meter Run, 9 Calorie Row

RX+ – Chest to Bar

RX – Chin over pullups

21-15-9 of work on the CTB’s, Burpees, and Row calories, with a 200 meter runs separateing the gymnastics from the rower.

Regular burpees, with the aim being the additional metabolic/fitness that challenges our work on the pull-up bar.

The movement of focus here is the CTB pull-ups. Getting reps in here to keep the movement fresh.


Focus on the gymnastics.

Runs and rowing are the pacer.

Aim to lock in a steady state run pace, in the area of our ~5K run pace. It should be controlled so that we can push our effort inside the gym.

In the final rounds, where it becomes more running and less work inside the gym, there we speed up the runs.

Keeping our CTB’s at the forefront for the Open.

Surrounding that movement, we have movements that challenge it.

Running challenges our breathing

Burpees challenge our shoulders

With these purposeful challenges, we can hone in our CTB technique, aiming to build comfort in the cycling of these reps under fatigue.

On the burpees, let’s train the two-foot jump up today. In the Open, we were allowed to step-up our burpees, but for today’s training purposes, we want to go after the midline. Let’s jump up each rep. These are not over a barbell – traditional burpees.

On the rowing, this is a great chance to work our transition into, and out of, the rower. Pace counts here, but a focus for today is our transitions.

Lastly, the runs. These are the pacers. Knowing that we need to manage a larger amount of chest to bar, these runs are the breaks between. By no means a throwaway, but we are not looking to win the runs in the first rounds. Instead, looking at the repetition scheme, it would be in our best interest to try to get faster each round as the gymnastics/burpee reps go down. In order to do that, we need to start at a conservative enough pace in rounds 1 and 2.


CTB Pull-Ups

Modify volume.

15-12-9, or 12-9-6


15-12-9 Assault Bike