CrossFit Indian Trail – At Home

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Warm-up (No Measure)

“Only a man who knows what it’s like to be defeated, can reach down to the bottom of his soul with the extra ounce of power to win, when the match is even.” – Mohammed Ali

It’s commonplace to look at mistakes, miscues, and losses as negatives. And it’s even more common, to view them as setbacks. Yet here, one of the greatest of time, offers the difference maker in an otherwise even fight between two opponents:


Through the experience of failure, the fighter becomes the victor. Not because of the pain of loss, or the embarrassment of defeat. But through viewing failure as a chance to start again, more equipped. More prepared. More experienced.


Warmup Sets x2-3

100m run

10 Double Unders

10 AbMat Sit-ups

5 hand release push-ups


Underground (At Home) (Time)

For Time, with a 15:00 Time Cap:

100 DU, 50 Sit-Ups, 25 Hand-Release Pushups

80 DU, 40 Sit-Ups, 20 Hand-Release Pushups

60 DU, 30 Sit-Ups, 15 Hand-Release Pushups

40 DU, 20 Sit-Ups, 10 Hand-Release Pushups

20 DU, 10 Sit-Ups, 5 Hand-Release Pushups

*On the 0, and every 3:00 thereafter:

200m Run


The 200m run every 3 minutes will interrupt your progress on the 3 other movements in todays high-rep workout

Every 3 minutes [starting at 0:00] you’ll complete a 200m run

With whatever time remains in the 3-minute window, you’ll complete as many reps as you can on the “”scored portion”” of the workout

This should work out to roughly 1 minute of running and 2 minutes spent on the double unders, sit-ups, and/or hand release push-ups

After coming back from the run, you’ll pick up wherever you left off in the workout

Run efforts take place on the [0-3-6-9-12-15-18-21-24-27…]

We’ll cap this workout at 30 minutes

If you hit the cap, put 30:00 as your score and note total completed reps


If you have 100+ unbroken double unders when fresh, look to complete this station as written

If you’re not quite there, see the “”subs”” section for modifications and time caps for each round


Similarly, if you have 20+ hand release push-ups unbroken, look to complete this station at written

If you’re not there yet, you can reduce the reps [Example: 15-12-9-6-3] or choose another modification listed in “subs”



Reduce Reps

Lateral hops

Double taps

Single Unders


Reduce Reps

Standard push-ups

Floor elevated push-ups


20/14 Calorie Row or Schwinn Bike

40 mountaint climbers

1 minute of Shuttle Runs

Extra Credit

Metcon (No Measure)

Body Armor

3 Giant Sets:

7 Bottom Range Dumbbell Bench Press

7 Top Range Dumbbell Bench Press

7 Full Range Dumbbell Bench Press

Rest as needed between.


Today’s Body Armor focuses on our pressing capacity

With 21 reps per set, we have three ranges of motion

7 reps the extension to halfway

7 reps from halfway to chest contact

7 full range reps

Complete all 21 reps and that is a single set

Rest as needed between sets.