CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

“Pursue one great decisive aim with force and determination.” – Carls Von Karlswich

2:00 Light Bike or Row

1:00 Banded Lat Stretch/side

1:00 Overhead Opener

Wrist Stretches

2 Rounds:

5 Inchworms w/ Pushup

8-10 Scap Pull-ups

8-10 Ring Rows

5 Sit-ups


Metcon (No Measure)

Minutes 0-5:

3 Tempo Negative Strict Handstand Push-ups

5 Strict Toes to Bar

Minutes 5-10:

1 Wall Walk

1 Gymnastic Complex:

* 1 Strict Chest to Bar Pull-up

* 1 Strict Pull-up

* 1 Kipping Pull-up

* 1 Chest to Bar Pull-up

* 1 Bar Muscle-up

Minutes 10-15:

5 Strict Ring Dips

5 Pausing Ring Rows

Working through three different 5-minute windows of strict gymnastics and gymnastics skills to start the day

These are to be completed AMRAP style, but with a focus on quality over how many total rounds you complete

Minutes 0-5:

Tempo Negative Strict Handstand Push-ups: 3 Seconds Down, Fast Up

Strict Toes to Bar: Control Legs Down to Prevent Swinging

Minutes 5-10:

**Wall Walk: **Goal is Nose to Wall

Gymnastics Complex: Aim is to complete a challenging, but not max effort, gymnastic set. Option as an example:

* 1 Strict Pull-Up

* 2 Kipping Pull-Up

* 3 CTB Pull-Ups

The goal is to choose a complex that challenges us, but one we feel comfortable completing multiple sets with inside the time domain.

Minutes 10-15:

Strict Ring Dips: Choose Variation You Can Complete in 1-2 Sets

Pausing Ring Rows: Pause 3 Seconds with Chest on Rings


Tempo Negative Strict Handstand Push-ups

Reduce Reps

Feet on Box or Bench (Reduces Weight Being Pressed)

Tempo Negative Double Dumbbell Strict Press

Strict Toes to Bar

Reduce Reps

Feet as High as Possible (Without Swinging)

Wall Walk

Legs as High as Comfortable

Gymnastic Complex

Banded Pull-ups & Muscle-ups

Jumping Pull-ups & Muscle-ups

Strict Ring Dips

Reduce Reps

Banded Strict Ring Dips

Jumping Negative Ring Dips (Jump to Lockout & Slowly Lower Down)


Part Time (Time)

3 Rounds:

12 Burpees over Dumbbell

18 Chest to Bar Pull-ups or Chin Over

Directly Into…

3 Rounds:

12 Alternating Dumbbell Snatches (70/50)(50/35)

18/12 Calorie Assault Bike


We’ll complete two couplet workouts with no rest between

All 3 rounds of the burpees and chest to bars should be completed before moving on to the snatches and bike

Expecting this conditioning piece to take around 12-20 minutes to complete


The burpees are to be completed lateral over the dumbbell

There is no need to stand to full extension, but the feet should pass over the top of the dumbbell each time

Chest to Bar Pull-ups

Choose a variation or rep scheme that allows you to complete the 18 reps in at least sets of 3-5 during the workout

Dumbbell Snatches

Alternate arms every rep, completing 6 on each side

This should be a slightly heavier weight, but something that you could complete at least 12 reps unbroken when fresh


First Part

With a sneaky 54 chest to bar pull-ups across the 3 rounds, we can think about breaking these up from the beginning to preserve our upper body pull

Consider the following sets:

1 Set: 18

2 Sets: 9-9

3 Sets: 6-6-6

4 Sets: 6-5-4-3

5 Sets: 4-4-4-3-3

6 Sets: 3’s

We’ll always be moving on the burpees, so find a pace that supports your chest to bar strategy

If you know you’ll need some more time to recover your pull, slow these reps down and just keep moving

Second Part

The movement we’ll always stay moving on during the second part, like the burpees in part 1, is the bike

That being said, let’s push to also stay moving as much as possible on the movement we would stop on – the dumbbell snatches

Switching on the ground can be helpful when finding a rhythm with the heavier bell, but if you’re able to, switching in the air is faster

While we’ll always be moving on the bike, it’s not a throw away station, as we get a big calorie payoff for higher power outputs

Try to start the bike fast each time to get that first calorie or two to tick off quickly, then settle into a moderate pace for the remaining calories

Extra Credit

Metcon (No Measure)

3 Giant Sets:

10 Slow Ring Mountain Climbers

30 Seconds Ring Plank Hold

Both movements in our midline piece today will be completed on the gymnastics rings

Place your feet/hands on a bench as needed if your rings do not get low to the ground

These 3 Giant Sets are for quality over speed, so break up reps or time in the plank as needed

A ‘Giant Set’ means you’ll move directly from the Slow Ring Mountain Climbers to the Ring Plank Hold and rest as needed following the second station

For the 10 Slow Ring Mountain Climbers, you’ll rest the tongue of your shoe on the inside of the ring

Slowly move your legs back and forth in a controlled manner, completing 5 reps on each side

The goal on both of these is to keep the core engaged, body straight, and arms locked

See below for demo videos of both movements:

Slow Ring Mountain Climbers:

Ring Plank Hold:


Ring Mountain Climbers

20 Slow Mountain Climbers With Hands on Floor)

Ring Plank Hold

60 Second Front Plank