Happy Birthday Mike Herman!

CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

“To succeed in life, you need three things: a wishbone, a backbone and a funnybone.” – Reba McEntire

As we start our day, let’s think about these three.

Wishbone – Nothing is too great, or out of reach. Faith and doubt are both self-fulling prophecies.

Backbone – The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better.

Funnybone – We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride.

2:00 light row

10 pvc pass throughs +5 rotations

wrist stretch

1:00 overhead opener

5 spiderman and reach

3 Rounds of 20-30 second handstand hold

3-5 strict pull ups

with 2.5/5# plates : 10 Y’s + 10 T’s

8-10 kip swings on bar/rings

5 low ring transitions + ring dips


Metcon (No Measure)

5 Rounds:

2:30 Machine of Choice

Choice From One of the Below


Option 1:

1 Strict Ring Muscle-up

3 Kipping Ring Muscle-ups

5 Strict Ring Dips

Option 2:

40-50% Max Ring Muscle-ups

Option 3:

4 Pull-ups

3 Toes to Bar

2 Chest to Bar Pull-up

1 Bar Muscle-up

Alternating between a light effort on a machine and a gymnastic skill of your choice

The goal of the machine is to create an active rest station, where you’ll move at a pace that allows you to work through a big set of gymnastics

There are 3 options for the gymnastics skill:

Option 1: 1 Strict Muscle-up + 3 Kipping Ring Muscle-ups + 5 Strict Ring Dips

Option 2: 40-50% of Max Ring Muscle-ups (Example: Max Set of 10 = 4-5 Reps)

Option 3: 4 Pull-ups + 3 Toes to Bar + 2 Chest to Bar Pull-up + 1 Bar Muscle-up

Choose an option or adjust the reps to ideally complete the gymnastics unbroken

There is no score as far as time goes, as the goal is to simply spend time working on these skills


Strict Ring Muscle-up

Banded Strict Ring Muscle-up Drill: Video

Ring Muscle-ups

Jumping Ring Muscle-up

Reduce Percentages

Strict Ring Dips

Banded Ring Dips

Chest to Bar Pull-ups

Reduce Reps

Banded Chest to Bar Pull-ups


Reduce Reps

Banded Pull-ups

Toes to Bar

Reduce Reps

Knees to Elbow / Chest / Waist

Bar Muscle-ups

Banded Bar Muscle-ups

Jumping Bar Muscle-ups


Swole Cycle (4 Rounds for reps)

8 Rounds of 20 Seconds On / 10 Seconds Off:

Strict Pull-ups

Assault Bike Calories

Strict Handstand Push-ups

Assault Bike Calories

“Swole Cycle” is a repeat workout from 8.13.2019

The strict movements are the focus of this 4-station tabata workout

You’ll complete all 8 rounds at the strict pull-ups before moving to the 8 rounds of assault bike, and so on…

Your score at the end of the 16 minutes is the total reps completed during your work stations

Choose strict pull-up and strict handstand push-up variations that allows you to complete at least 3-5 reps during each of the the 20 second windows



On the strict movements, try to move for as much of the work window as possible without hitting a wall early on

It’s helpful to envision what number you’ll be performing in the 5th or 6th interval and try to hold that across all rounds

For Example: If you see yourself getting 5 reps in the 20 second window of round 5, see if you can hold 5 reps across from the first round

With short work and rest windows, you can expect to sneak in 1-2 quick sets within the 20 seconds


On the bike, establish a moderate-fast pace that you could see yourself holding for 5 minutes straight

Find an RPM or Wattage associated with this moderate-fast speed and make it your goal to stay there

Coming off the rest windows, getting the bike up to your goal RPM or Wattage from a dead stop can be the hardest part

Start each round with a quick 2-3 second burst to get up to your goal number quickly before settling in

You do not have to reset the monitor between sets, but do avoid pedaling during the rest windows


Strict Pull-ups

Banded Strict Pull-ups

Strict Handstand Push-ups

Handstand Push-ups with Feet on Box

Double Dumbbell Strict Press

Assault Bike

Substitute Any Machine

Extra Credit

Metcon (No Measure)

3 x 40/27 Calorie Row

Rest 1:30 Between

3 x 30/21 Calorie Row

Rest 1:30 Between

3 x 18/15 Calorie Row

Rest 1:30 Between

Increasing our calories slightly over last week’s intervals

Let’s aim to try to beat our last completion time, despite the increased workload