CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

“Culture eats strategy for breakfast.” – Peter Drucker

*Warm up shoulders with some crossover symmetry exercises before class

1:00 bike

10 pvc pass throughs +5 rotations

5 spiderman and reach

wrist stretch

10 bird feeders/side

10 alternating bird dogs

10 push ups

calf stretch

15 banded good mornings

20-30 second handstand hold

:30 seconds singles + 20 DU’s

2-3 handstand lowers

5 cal row


Metcon (2 Rounds for reps)

Ascending Ladder for 5 Minutes:

2 Strict Handstand Push-ups

2 Calorie Row

4 Strict Handstand Push-ups

4 Calorie Row

Continue to Add (2) Rep to Each Movement

Rest 2 Minutes

Ascending Ladder for 5 Minutes:

2 Kipping Deficit Handstand Push-ups (4″/3″)

2 Calorie Row

4 Kipping Deficit Handstand Push-ups (4″/3″)

4 Calorie Row

Men use 45’s, Women use 25’s

Continue to Add (2) Rep to Each Movement

In this two part gymnastics skill piece, we’ll climb by 2 reps each round until the 5-minute cap is reached

For part one, choose a variation that allows you to complete 10+ strict handstand push-ups when fresh

For part two, choose a deficit that allows you to complete 10+ kipping handstand push-ups when fresh

Put your hands on stacked plates to create these deficits

To modify handstand push-up volume, simply climb by 1 rep instead of 2 each round

Record total reps completed for each part

Your score is the sum total of part 1 + part 2



Reduce Volume

Box Handstand Push-ups


Reduce Volume

Reduce Deficit

No Deficit

Box Handstand Push-ups


Six Flags (Weight)

Every 3:00 x 6 Rounds:

15/12 Calorie Bike

30 Double Unders

3 Power Snatches

Build in Power Snatch Weight


Rounds begin every 3 minutes in this 6-round interval piece (0:00 – 3:00 – 6:00 – 9:00 – 12:00 – 15:00)

You’ll complete the three movements listed and rest until the start of the next 3-minute window

Each round, you’ll build in power snatch weight

Your score for the day is the heaviest set of 3 power snatches

To ensure we have some rest built in, let’s cap these rounds at 2:30


The 3 power snatches can be completed touch and go or as single repetitions

A good starting place for the first round could be around 55-60% of your 1RM snatch

Use one barbell and switch out weights during rest periods


The double under number is designed to be very small

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


The bike calorie number should be something you can complete in right around a minute

Equal Calorie Row or Schwinn Bike

200 Meter Run



While there is no score as far as our time goes for each round, we want to move with a purpose in order to complete these rounds in under 2:30


Let’s bike at a moderately fast pace to start each round

We’re coming off some rest and are rewarded for higher power outputs when biking for calories

We mentioned in the stimulus section that we should aim to complete the bike erg in around 1 minute each round

Here are the calories/hour that you’ll have to hold to complete the alloted calories in 1 minute:

21 Calories: 1260+ Calories/Hour

15 Calories: 900+ Calories/Hour


Let’s practice picking the rope up quickly following the bike calories

With a small number or reps, aim to complete the double unders unbroken if possible


At the lighter weights in the earlier rounds, you may be able to complete touch and go repetitions, but likely shift to singles as the load increases.

Extra Credit

Metcon (No Measure)

Running Conditioning:

On the 0: 600 Meter Run

On the 4: 400 Meter Run

On the 7: 200 Meter Run

On the 10: 600 Meter Run

On the 14: 400 Meter Run

On the 17: 200 Meter Run

On the 20: 600 Meter Run

On the 24: 400 Meter Run

On the 27: 200 Meter Run

We’ll work off a running clock for this run conditioning piece

Let’s try to hold the same splits across each distance and each round

For Example: If the 200 meter run takes 1 minute, the 400 should take 2 minutes, and the 600 meter run should take 3 minutes

Record your slowest 600 meter, 400 meter, and 200 meter runs

Your final score will be the sum total of those three times



750-500-250 Meter Row

1200-800-400 Meter Bike