CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

“There is but one degree of commitment; total.” – Arnie Sherr

When we are “interested” in something, we’ll do what’s convenient. But when we are “committed” to something… we’ll do whatever it takes.

When we are only interested in a goal, one that doesn’t deeply drive us, we’ll feel the first obstacle that comes our way… and stop. We can find compromises, and comfort-based decisions, given how the uncomfortableness of the inevitable struggle is stronger than our will to win.

Yet, what the quote urges us to do, is to fully commit. Before we embark on the journey, to fully sit and realize the work that is to come. The challenges we’ll face. And to visualize, overcoming all of them. To build this will to be so strong, that no amount of obstacles could ever stop it.

Struggle is guaranteed. The difference will be our level of commitment amidst. No matter where we go in life, let’s go with our full heart.


PIgeon Pose + Wirst Stretch


Child’s Pose on Box


2 Sets

1 Minute Row

10 Lateral Box Step-ups (Each Side)

15 AbMat Sit-ups

20 Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Metcon (Time)


Kettlebell Swings (53/35)

Kipping Handstand Push-ups (Box HSPU)

After Each Round: 50′ Handstand Walk (Bear Crawl)


This conditioning piece will challenge your handstand walking skill under upper body fatigue

After completing each round of swings and handstand push-ups, you’ll complete a 50′ handstand walk

You will handstand walk after your last handstand push-up, not after the kettlebell swings as well

There are a total of 5 handstand walks

Your score is the total time it takes to finish the 5 rounds


Use a weight here that you can complete for 30+ reps unbroken when fresh

These reps finish all the way overhead


If you have over 30 kipping handstand push-ups unbroken when fresh, let’s complete this workout as written

If you’re not quite there, consider reducing the reps or choose a variation from “subs”

There are 75 total reps in the workout

Common volume modifications are:

18-15-12-9-6 [60 Reps]

15-12-9-6-3 [45 Reps]

10-8-6-4-2 [30 Reps]


Choose a distance that takes 1 minute or less to complete

Reduce your distance or choose another variation from “subs”



Reduce Reps

Box Handstand Push-ups


1 Minute of Practice

30 Seconds Handstand Weight Shifting

30 Seconds Box Shoulder Taps


Hot Route (Time)

For Time:

Buy-In: 1 Mile Run

Directly Into 3 Rounds:

50′ Single Dumbbell Overhead Walking Lunge (Left)

50′ Single Dumbbell Overhead Walking Lunge (Right)

30 Alternating Pistols

10 Devil’s Press (50’s/35’s)


Todays workout begins with a buy-in 1 mile run, the simplest movement of the 4

Once you finish the run, you’ll immediately transition to the 3 round triplet

Your score is the total time it takes you to complete the 1 mile run + 3 rounds of work

Choose weights and variations that allow you to complete this workout in less than 25 minutes


The buy-in run will only happen once at the beginning of the workout

You will not return to the run after you complete the full mile

Choose a distance that takes you less than 9 minutes to complete


You’ll lock out 1 dumbbell overhead for this walking lunge

Complete 50 feet on one arm before switching to the other

This should be a challenging weight that allows you to complete these 50 foot segments with 1 break

Make sure the back knee kisses the floor and the lower body reaches full extension between steps


The devil’s press is a combination of a dumbbell burpee and a double dumbbell snatch

The chest should make contact with the floor between the dumbbells on each rep

You’ll swing the bells overhead without pausing at the shoulders

This is meant to be a very challenging weight for this movement

Choose a load that allows you to clear this station in 1:30-2:00 minutes (1 Rep Every 12-17 Seconds)



With challenging work ahead of you after the buy-in run, let’s move with intelligent intensity here

Imagine you’re going out for a 2-3 mile run instead of a 1 mile run

This smart pace will set you up nicely to keeping moving on the heavy and high skill movements that take place inside the gym


Let’s balance out these two movements that challenge our balance and lower body pressing

The movement order incentivizes you to work through larger distances on the lunges

With the pistols, you can adjust your cycle time to keep moving forward steadily

Extra Credit

Metcon (No Measure)

Row Conditioning

4 Rounds:

30/21 Calorie Row

Rest 1 Minute

15/12 Calorie Row

Rest 30 Seconds


We’re working roughly twice as long as we’re resting in these rowing intervals

With rest built in, look to move at a strong pace that you see yourself being able to maintain for the whole workout

Your score is the total time, including rest, it takes to complete the 4 rounds

Set up a running clock (not on the rowers monitor) to track this time



Equal Calorie Bike Erg

25/18 + 12/9 Calorie Assault, Echo Bike, or Ski Erg

400 Meter + 200 Meter Run

300 + 150 Meter Air Runner or Trueform