CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

“Head, Heart, Hands.” – Jim Kwik

Every action originates as a thought in our head. But from there, thoughts of course don’t just materialize into existence in front of us. It doesn’t go “head to hands”. There’s a step between that decides if it’s going to actually happen: heart.

It’s the emotional connection. Our level of buy-in. We could have the most grandiose plan of all time, but if we aren’t bought in with our heart in full… we know it will never work.

It’s less about what we’re doing, and more about why we’re doing it. Our success is less about “which path”, and more about the level of commitment we bring to it.

As we move through our day, let’s consider this concept of Head, Heart, Hands. If we find ourselves struggling with something… a specific career, a relationship, a lifestyle… what is causing it? Are we bought in?

Head, Heart, Hands.

Our reasons are what will reap our results.

10 pvc passthroughs +5 rotations

5 inchworm w/push up

10 alternating scorpions

wrist stretch

2 rounds of:

20-30 second handstand hold

10 banded good mornings

10 hollow rocks

20 singles

2 rounds of:

2 handstand lowers

light barbell deadlifts

5 cal bike

20 DU’s


Metcon (AMRAP – Reps)

On the 1:30 x 5 Sets:

1 Set of Strict Handstand Push-ups

Pick a number of unbroken strict handstand push-ups that you think you can sustain for 5 rounds

For Example: It might be you goal to hold 5 sets of 9 across the board

The goal is consistency across rounds here, as the score is the lowest of the 5 rounds

Rounds begin every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00)

You can expect to have about a minute of rest between each set of strict handstand push-ups

Choose a variation that allows you to complete at least 5 reps per set


Feet on Box or Bench (Reduces Weight Being Pressed) Video

Double Dumbbell Strict Press


The Undertaker (AMRAP – Rounds and Reps)


Buy-In: 60/45 Calorie Echo Bike

Directly Into…

5 Deadlifts (245/165)(185/125)

15 AbMat Sit-ups

25 Double Unders


This 13-minute workout begins with a buy-in effort.

The buy-in happens only once during the workout

We expect the buy-in to take between 3:30-5:00, leaving roughly 8:00-10:00 for the scored portion

The scored portion of the workout is the total rounds and reps of deadlift, sit-up, and double under triplet


We’re moving a moderate barbell load for 5 reps each round

Choose a weight that you see yourself going unbroken with throughout the workout


These double under sets are intended to be very small and quick

Choose a number or variation that allows you to complete the work unbroken or in under 30 seconds



The buy-in bike doesn’t count towards our score, but it’s definitely not a throw away station

Let’s find a pace here that supports continuous movement on the scored portion of today’s workout

With 13 minutes of work, let’s hold a speed on the bike that you could see yourself maintaining for around that amount of time

If we approach the bike as it’s own workout, it might mean holding an aggressive speed early on that could negatively affect the work that follows


The scored portion of the workout is a triplet piece that allows us to keep moving due to the rep scheme, combination of movements, and lack of interference

On the deadlifts and double unders, let’s try to push for unbroken sets if possible

The movement that helps us accomplish this is the AbMat Sit-ups

Slow down your speed as needed to hit this goal

You can use the sit-ups as a “moving rest” station, where you can reload the upper body and lower body for the more challenging movements that follow

However, if you’re confident in going unbroken on the other two movements, feel free to maintain a normal speed on the sit-ups



1,000 Meter Row

Double Unders

Reduce Reps

40 Single Unders

30 Seconds of Practice

Extra Credit

Metcon (No Measure)

2,000 Meter Tempo Row

0-200: 2k Pace + :20

201-400: 2k Pace + :10

401-600: 2k Pace

601-800: 2k Pace + :10

801-1000: 2k Pace + :20

1001-1200: 2k Pace + :10

1201-1400: 2k Pace

1401-1600: 2k Pace + :10

1601-1800: 2k Pace + :20

1801-2000: Recovery

We’ll work three different gears in this 2,000 meter tempo row, switching speeds every 200 meters

These gears are based off your pace per 500 from your most recent 2,000 meter row for time

For Example:

If your most recent 2k Row Time Trial finish is 8:00, your pace per 500 would be 2:00

Therefore, your three gears would be:

2k Pace + :20 = 2:20

2k Pace + :10 = 2:10

2k Pace = 2:00

Click Here to see a chart where you can calculate your 2k Row pace per 500

If you have never done a 2k Row Time Trial, estimate your time and calculate paces based on the chart listed above

The final 200 meters of the workout (1801-2000) should completed at a very easy recovery pace

There is no rest between paces, you’ll row for 2,000 meters straight

Record paces used in notes section