CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

Pablo Picasso, the famous Spanish artist, was walking through the market one day when a young woman spotted him and ran over. She asked with great excitement and admiration for him to draw a picture for her as she handed over a piece of paper.

Pablo smiled, and obliged. He quickly drew a small, but beautiful, piece of art on the tiny piece of paper.

Absolutely stunned by the speed of such quality drawing, she asks – “But, Mr. Picasso, how is that possible? That only took you thirty seconds to draw this masterpiece!”

Pablo smiled again, and replied “My good woman, it took me 30 years to draw that masterpiece in thirty seconds.”

As we grow, give ourselves permission to create junk. To be able to laugh off mistakes, and get better through their lessons learned. We all want to thrive and do well, 100% of the time. But our own judgement, can become our worst enemy. Judge less, and practice more. That’s the secret sauce.

1:00 light bike/row

jog forward/backward

high knee karaoke

knee hugs

floor touches (one toe up – hamstring)

quad stretch

figure 4’s

walking lunges w/twist

side lunges

high knees

butt kicks


Tri Sprint Intervals (5 Rounds for reps)

5 Rounds:


30/20 Calorie Row

20/14 Calorie Assault Bike

AMRAP 10 Meter Shuttles

4 Minute Rest Between Rounds

With a good amount of rest built in, we’re looking to bring the intensity in these short and simple intervals

In the 4-minute windows, you’ll complete the listed number of calories on the rower and bike before moving on to the scored station, the 10 meter shuttle runs

For the shuttle runs, sets cones 10 meters apart

Every time your hand touches the ground beyond the cone, count 1 rep

Record total shuttle runs for each of the 5 rounds, with you final score being the lowest number of all the rounds

We want around 1 minute at the shuttle run station, so adjust the machine calories as needed or cap the row and bike at 3 minutes


With the score being the lowest shuttle run total of the 5 rounds, we’re aiming for intelligent intensity

The goal is to stay within a 2-3 shuttle run range for each round

Come out at a strong pace from the beginning, but one that you see yourself being able to repeat in rounds 4 and 5 of the workout

Here are examples of two hypothetical scoring situations:

Athlete 1: 20-18-16-14-12

Athlete 2: 17-16-16-15-16

Athlete 1 came out fast, declined by 2 reps each round, had a range of 8 reps, and finished with a score of 12

Athlete 2 was able to stay pretty consistent, had a range of 2 reps, and finished with a score of 15

While both athletes finished with 80 total shuttle runs, athlete 2 trained at a more sustainable pace and finished with a better score

Aim for the consistency and intensity of athlete 2 over the un-sustainability of athlete 1


Assault Bike

Equal Calorie Echo Bike or Bike Erg

30/20 Calorie Schwinn Bike

Extra Credit

Metcon (No Measure)

On the 2:30 x 4 Rounds:

40 Double Unders

15 GHD Sit-ups

Max Distance Handstand Walk in Time Remaining

In this 4-round interval workout, we’ll work through the double unders and GHD sit-ups before covering as much distance on our hands as possible with whatever time remains

Rounds begin on the 0:00 – 2:30 – 5:00 – 7:30

There is no rest between rounds – when the interval is over, you’ll move directly back to the rope

Your score is total handstand walk distance covered

Choose a Double Under number or variation that you’ll complete in under 45 seconds each round

Choose a GHD Sit-up number that you can complete without having to break

Since there is a time cap built on Handstand Walks, today is a great day to get some good practice in if you don’t quite have the skill down (see below for more subs)


Double Unders

Reduce Reps

60 Single Unders

45 Seconds of Practice

GHD Sit-ups

Reduce Reps

Weighted AbMat Sit-ups Video

Handstand Walk

Practice Until Interval Ends

Handstand Weight Shifting Video

Box Shoulder Taps Video