CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

15/12 Calorie Row, 5 Russian Baby Makers

15/12 Calorie Row, 10 Spiderman + Reach (5/side)

15/12 Calorie Row, 15 Glute Bridges

Followed by 2 Rounds:

5 Walkouts

5 Scap Retractions

5 Kip Swings

:45s Childs Pose on Box

Followed by 1 Round (moderate intensity):

15/12 Calorie Row

5 Burpees

3 Strict Pull-Up


Metcon (Time)

For Time:

50 Strict Handstand Pushups

*10:00 Time Cap
Score is your finishing time, or 10:00 plus missed reps. This total was seen in this past year’s Open, and will be a benchmark of ours going forward which we will be use in conjunction with our max-effort set. Scale using a challenging DB weight.


Lead Foot (3 Rounds for reps)

“Lead Foot” Part 1


27 Calorie Row, 27 Burpees to Target, 27 CTB Pull-Ups

Rest 4:00

“Lead Foot” Part 2


21 Calorie Row, 21 Burpees to Target, 21 Toes to Bar

Rest 4:00

“Lead Foot” Part 3


15 Calorie Row, 15 Burpees to Target, 15 Pull-Ups
Three separate scores, recorded as total reps. The system will add together the sum total for our score for the day. For reference, the legend below can assist in adding:

Part #1 (27’s) – 1 Full round = 81 Reps

Part #2 (21’s) – 1 Full round = 63 Reps

Part #3 (15’s) – 1 Full round = 45 Reps

In today’s conditioning, the work on the pull-up bar reduces in complexity from part to part. With the repetitions also decreasing in each part, the goal is to match, or even best, your previous part score. Each part is scored separately as rounds + reps.

The row matters in this workout. We do not want to empty the tank by any means here, but we want to be out of our comfort zone here. In the short window (4:00), we want to maintain what we feel effort-wise to be our approximate 2K pace. We however are holding back enough so that we can fall right into our first burpee upon completing that row. Recall that when rowing for calories, they accumulate exponentially when we put additional power into it.

To feel this example as this is worth talking about, try this 3 minute practical application:

Row 5 calories slow. Then change the units to meters, and remember this number.

Reset and row 5 calories fast. Change the units to meters, and compare the two.

What you’ll find is that when we push on the calorie row, we actually have to do less work. We need to row less meters. Where 27 calories may take us ~300 meters to row slow, it may only take us ~200 if we did it fast. Now of course, this does not mean we should empty the tank on the row by any means, but it gives us an edge when we understand how calories accumulate differently than meters.

On the burpees, slow is smooth, smooth is fast. Practice the breathing burpee here. Take a breath after each rep, affording you a half-second to a full second of rest at the standing position, and then drop into your next rep. At rep ~22, slow your pace a touch. Use the last 5 burpees to recover with a slightly slower pace.

Extra Credit

Warm-up (No Measure)

Recovery Bike:

15:00 Recovery Effort

A higher intensity workout calls for a steady recovery. The light movement here will bring about a smoother recovery. If we have access to an Erg Bike today, let’s use it.