Happy Birthday Ali Chaudhary!

CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

“Pain versus Discomfort”

There is a common misconception about pain.

Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set.

Real pain is different.

Pain is when we are walking through the garage and step on a nail.

Pain is when we lose a limb.

Real pain, is when we loose a loved one.

What we feel inside conditioning sets is not pain… it’s discomfort.

Training isn’t painful. It’s uncomfortable at times, but – it’s not pain.

Let’s use this as a perspective change as we enter today’s training.

Today, let’s get uncomfortable.


Metcon (Time)

Strict Handstand Push-ups (On the 0:00…)

For Time:

50 Strict Handstand Push-ups

5 Minute Time Cap. This is a repeat from the start of the training cycle.


Retesting a baseline from the start of “Grunt Work”

The first two 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


Strict Handstand Push-ups

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

This is a repeat from the start of the training cycle.


Also a re-test from the start of “Grunt Work”

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


Strict Pull-ups

Banded Strict Pull-up


TripAdvisor (3 Rounds for reps)


Buy-In: 45/30 Calorie Assault Bike

Into Max Rounds

9 Power Cleans (95/65)(75/55)

21 Double-Unders

Rest 5 Minutes


Buy-In: 30/20 Calorie Bike

Into Max Rounds:

6 Power Cleans (135/95)(95/65)

21 Double Unders

Rest 5 Minutes


Buy-In: 15/10 Calorie Bike

Into Max Rounds:

3 Power Cleans (165/115)(115/85)

21 Double Unders


We’ll work for 5 minutes and rest for 5 minutes in this high intensity interval workout

Each 5 minute AMRAP starts with a buy-in of Assault Bike calories

These buy-ins only happen once

Following the bike, you’ll complete as many rounds and reps as you can of power cleans and double unders with the time remaining

For Example: If you finish the bike in 3 minutes, you have 2 minutes to work through rounds on the bar and rope

Your score for each section is total rounds and reps of cleans and double unders


As we have more time on the scored portion of the workout, the power clean weight will increase

When choosing weights, consider the following recommendations:

1st Round: A very light weight that you can cycle the 9 reps in 1-2 sets

2nd Round: A moderate weight that you could cycle the 6 reps in 1-2 sets

3rd Round: A moderately heavy weight that you’ll complete the 3 reps as quick singles


The double under sets are designed to be very small each round

Choose a number or a variation that allows you to complete these in ideally 1 set


To make sure you have enough time on the scored portion of the workout on each round, let’s cap the buy-ins:

1st Round: 3:30

2nd Round: 2:30

3rd Round: 1:30

If unable to Assault Bike, complete one of the following:

Equal Calorie Echo Bike, Bike Erg, or Row

Schwinn Bike:

1st Round: 60/45

2nd Round: 40/30

3rd Round: 25/20


1st Round: 800 Meters

2nd Round: 400 Meters

3rd Round: 200 Meters



The bike starts out really important and gets less important with each round

The higher calorie bikes cut into more of the 5 minutes than the lower calorie bikes do

The big calories are also paired with lighter weights, allowing you to still get a lot of work done with the time remaining

You’ll have to push the pace the most on the first round to have significant time on the barbell