CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

“The only thing that is different about me, is that I’m not afraid to die on a treadmill.” – Will Smith

It’s not about the treadmill.

It’s what the treadmill stands for.

Will Smith is not a competitive athlete. If he runs 2, 3, 10 miles… he’s still probably going to be highly successful in his career.


But that’s not why he is, who he is. Not defined by what he’s doing, but instead by how he is doing it.

Full heart, full commitment, full effort. In wherever we go.


Romanian Deadlifts (Build to a Heavy Set of 5)


Building to a heavy set of 5, resting 2:00 between

Start in the range of ~35-40% of your 1RM Deadlift

Starts at the top (deadlift the bar to extension)

Maintain a slight bend in the knees and slowly send the hips as far back as you back without sacrificing back position

Lower the bar towards the floor with two standards:

Go only as low as our positioning allows (if back rounds, we’ve gone too far)

Bar does not touch the ground


Romanian Deadlift –


Go Fish (Time)

1,000 Meter Row

Directly into…

3 Rounds:

21 Deadlifts (135/95)

15 Barbell-Facing Burpees

9 Push Jerks (135/95)


The 1,000 meter row serves as a buy-in to the 3 round triplet that follows

This means the row is only completed once – you won’t return to the machine after completing the initial 1,000 meters

Your score is the total time it takes to complete the 1k row and 3 rounds of 21-15-9

We expect this workout to take 12-20 minutes to complete


Let’s choose our barbell weight based off the more challenging movement – the push jerk

This should be a moderate and challenging weight, but one that allows you to complete the 9 reps ideally unbroken (1 break max)


You can jump up or step up out of the burpee, but must jump over the bar

There is no need to stand to full extension on the jump over ”



While it is tempting to open up the workout with a fast 1,000 meter row, the buy-in is less important that the 3 rounds of work that follows

Aim to stay just outside of your comfort zone, finding a moderate pace that allows for a quick transition to the bar for the first set of 21 deadlifts

Any time gained with a fast row can easily be lost with a slow transition to the barbell


Once you reach the triplet, 2-3 quick sets on the deadlifts will likely be sustainable across the three rounds and allow you to maintain a respectable pace on the burpees

12-9 or 8-7-6 are options that get you to 21 deadlift reps


On the burpees, we are looking to move consistently for all 15 reps at a pace that allows you to hold onto the push jerk barbell for big sets, ideally unbroken

It is not about speed, rather not slowing down

Putting it into cruise control on the burpees and going unbroken on the push jerks is better than moving through the burpees quickly and having to break the push jerks into two sets

Extra Credit

Metcon (No Measure)

Gymnastics Practice

10:00 of Handstand Walk Practice

10:00 dedicated to practice on our hands

Challenge ourselves respective to our own level

Suggested options for today’s practice (progessing towards most challenging):

Wall supported handstand hold

Wall Walks – Video

Handstand weight shifting – Video

Handstand shoulder taps – Video

Distance handstand walking

Directional changes / obstacles