Happy Birthday Ana Suarez Fleming!

CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.” – Elizabeth Roth

:30 light row, :30 moderate row, :30 light row, :30 moderate row

10 pvc pass throughs + 5 rotations/side

wrist stretch

5 table tops w/5 sec hold at top

2 Rounds of:

10 hollow body rocks

10 push ups

:20 sec handstand hold

5 strict pull ups

2 handstand lowers/DB lowers


Metcon (Time)

For Time:

50 Strict Handstand Push-ups

*5 Minute Time Cap*

RX – Double DB Seated Press (50’s/35’s)

RX+ – Strict HSPU
Score = Time plus 1 second per unfininshed reps


Setting a baseline for strict handstand push-ups to start the day

The first three pieces today are all to be performed on a running clock

We have from the 0:00 – 5:00 for the strict handstand push-ups, giving us at least 2 minutes of rest before testing a max set of strict pull-ups on the 7:00

While there is a 5-minute limit, you’ll have more rest if you finish the 50 reps before the cap

If 50 reps seems like a lot to get done in 5 minutes, you can reduce the total volume, choose a variation, or simply see how many reps you can complete within the time frame

See below for potential subs


Reduce Reps

Max Reps in 5 Minutes

Double Dumbbell Strict Press

Feet on Box (Reduces Weight Being Pressed)

Metcon (AMRAP – Reps)

Strict Pull-Ups (On the 7:00…)

1 Set:

Max Unbroken Strict Pull-ups

When the clock hits 7:00, you’ll have 3 minutes to complete 1 unbroken set of strict pull-ups

Let’s only take one attempt at these, as it’s unlikely we’ll improve the second time around within such a short window

Hold yourself to a high standard of strict movement to get an accurate idea of where you’re at on this movement

Keep the lower body locked out, make sure to reach full extension at the bottom of each rep, and pass the chin over the top of the bar

If you can get at least 1 rep without banded assistance, let’s complete these with full bodyweight

If you’re unable to complete a strict pull-up without a band, choose the least amount of resistance that allows you to complete at least 1 rep

Bubbles (AMRAP – Rounds and Reps)

On the 10:00…


8 Barbell Facing Burpees

25 Double Unders

Working a simple and effective combination of bar facing burpees and double unders in today’s conditioning piece

This workout starts at the 10 minute mark on the running clock

Bar Facing Burpees:

Set up a bar with standard plates on it to elevate it off the ground

Square up to the bar in the bottom of the burpee

You can jump up or step up out of the burpee

Take off and land with two feet for the jump over the bar

Choose a double under variation or rep number that can ideally be completed unbroken each round


This workout is all about finding a way to keep moving across the 12 minutes of work

The way we stay moving as much as possible is by establishing a pace on the bar facing burpees that allows for as few sets as possible on the rope

If you know double unders are going to be a tough movement, slow down the burpees

For big picture pacing help, imagine doing bar facing burpees for 7 minutes straight

That is likely the speed we’re trying to hold from the very beginning

As far as efficiency goes, setting the rope neatly on the ground after each set of double unders makes for a much smoother transition

Also, whenever you finish a movement, make it your goal to just start the next station

Just drop down into the first burpee and just pick up the handles of the rope

These immediate transitions keep you moving and help you feel like you’re always progressing in the right direction


Double Unders

Reduce Reps

50 Single Unders

30 Seconds of Practice

Extra Credit

Metcon (No Measure)

3 Rounds:

35/24 Calorie Row

Rest 1:30 Between Rounds

3 Rounds:

25/18 Calorie Row

Rest 1:30 Between Rounds

3 Rounds:

15/12 Calorie Row

Rest 1:30 Between Rounds

This Row Conditioning piece is a repeat from 11/30/19

We have 9 total intervals on the rower today, with decreasing calories every 3 sets

The goal is to keep the times for the 3 sets at the same calories within a few seconds of each other

As the calories decrease, see if you can increase the intensity