CrossFit Indian Trail – CrossFit

View Public Whiteboard


Warm-up (No Measure)

“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” – Scott Adams

Do Running warm up then the following…

Wrist stretch on floor

20-30 second handstand hold

10 hollow rocks

10 alternating shoulder shifts against wall in handstand + 10 alternating shoulder taps against wall in handstand

Running Warm-Up #4 (No Measure)

2min Of Single/Double-Unders

30m High Knee Karaoke

30m Side Shuffle

15m Knee To Chest

15m Figure Four

15m Toy Soldiers

30m Jog Forward/Backward x2

30m High Knees/ Butt Kicks

Then, 5 Inchworms

w/ 5-4-3-2-1 Push-Ups


Metcon (Time)

For Time:

100 Double Unders

50′ Handstand Walk

75 Double Unders

50′ Handstand Walk

50 Double Unders

50′ Handstand Walk

25 Double Unders

50′ Handstand Walk

*10 Minute Time Cap*

RX – 3 Wall Walks


Couplet of descending rep Double Unders and a fixed Handstand Walk distance

Higher skill combination creates an opportunity to practice under elevated heart rate conditions

Refer to the Subs below for DU’s, as we are looking to consistently move forward here (and not “get stuck”)

Choose a handstand walk distance that we can complete in 1:00 or less per round”


With both movements taxing the shoulders, we need to be smart with how we pace this couplet

The more important of the two, in regards to pushing, is the handstand walks

Missed “kick ups” sap our energy. Kick up when ready, but avoid excessive sets here.

Double-Unders are the opposite. Consistent chunks on the double-unders can be wise. A quick break is efficient and fast, versus the longer and “more risky” setup process on the handstand walk



Relax the wrists and shoulders, knowing we need them for the handstand walking

“Break before we need to”

Aim here is to choose a total in the opening round that we can complete in 3 sets if we had to

Example breakup strategies:

100 Reps – 60/40, 40/30/30, 4×25

75 Reps – 50/25, 3×25

50 Reps – 30/20, 2×25

25 Reps – 1 Set

Handstand Walking

Take a composure pause before each kick up. Think quality every time (never rush)

Be patient with our hands. Allow the feet to rise up and over to lead us before we take that first step

Better to rest a bit before kicking up, then kicking up too soon and not making our target distance



Reduce Reps


25 Reps per round

1:00 of practice per round

Handstand Walking

Reduce distance

1:00 of practice per round

1:00 of handstand weight shifting (on wall) per round


Triple Threat (3 Rounds for time)

On the 0: 1 Mile Run

On the 10: 130/100 Calorie Row

On the 20: 100/70 Calorie Bike


Working through interval work with three different monostructural movements

After completing the 1 mile run, you will rest with whatever time remains until the 10 minute mark before completing the row

Follow the same format for the row into the bike

We definitely want some rest built it so we can maintain intensity for the next movement

To do so, let’s either reduce the distance/calories or set a time cap of 9 minutes for each movement

There is a 30 minute total time cap for the workout, which means you’ll have 10 minutes to complete the final station

Enter all three of your times separately and Wodify will add the total together for your final score



We have three efforts with a small amount of rest built in

This means these are not all out efforts at each station, rather repeatable paces across the board

It can be helpful to envision the speed you would hold for a 5k run, a 5k row, and a 10k bike when considering how fast to go here

These are all paces that you could hold for around a 20 minute effort on each movement

A nice goal might be to finish all three of these movements around the same time


The rower and the bike erg use the same monitor, which makes it easier to replicate your paces across these two machines

Below are some paces you could hold on the C2 machines and the times that would result from holding these speeds across the 130/100 calories:

700 Calories Per Hour: 11.1/8.6 Minutes (Men Wouldn’t Finish With This Pace)

800 Calories Per Hour: 9.75/7.5 Minutes

900 Calories Per Hour: 8.7/6.7 Minutes

1000 Calories Per Hour: 7.8/6 Minutes

1100 Calories Per Hour: 7.1/5.5 Minutes

1200 Calories Per Hour: 6.5/5 Minutes

1300 Calories Per Hour: 6/4.6 Minutes



Reduce Meters

1,200 Meter Air Runner or Trueform


Reduce Calories


Reduce Calories

100 Burpee Box Jump Overs