CrossFit Indian Trail – CrossFit

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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.


Pike Stretch

Wrist Stretches

Puppy Pose


3 Sets

5 Inchworms

30 Second Hollow Hold

10 Horizontal Ring Rows

30 Second Arch Hold

15 Double Dumbbell Strict Press


Metcon (3 Rounds for reps)

Gymnastic Capacity

AMRAP 2: Handstand Walk

Rest 30 Seconds

AMRAP 2: Dead Stop Strict Handstand Push-ups

Rest 30 Seconds

AMRAP 2: Handstand Walk


Starting the day by working both skill and strength on our hands

Within these 2 minute windows, you’ll accumulate as many reps as you can

Count every 10 feet as 1 rep on the handstand walks

Record your total reps for each station

Your score is the total number of reps across the 3 stations


Even if you struggle with handstand walks, today is a great day to spend 2 minutes practicing

Use this piece as an opportunity to get more comfortable with the movement


Dead stop strict handstand push-ups mean you’ll come to a pause at the bottom of each rep

This pause will last just a quick 1 second

It is designed to stop your momentum in order to better develop strength through the full range of motion

If this is a challenging movement, complete it with your feet on a box to reduce the amount of weight you are pressing

See “Box Handstand Push-ups” in the “”subs”” section for a video



2 Minutes:

Handstand Walk Practice

Handstand Weight Shifting

Box Shoulder Taps


2 Minutes of Practice

Box Strict Handstand Push-ups^

Double Dumbbell Strict Press^

^Pause For 1 Seconds at Bottom


Underground (Time)

For Time:

100 Double Unders, 50 AbMat Sit-ups

25 Kipping Handstand Push-ups

80 Double Unders, 40 AbMat Sit-ups

20 Kipping Handstand Push-ups

60 Double Unders, 30 AbMat Sit-ups

15 Kipping Handstand Push-ups

40 Double Unders, 20 AbMat Sit-ups

10 Kipping Handstand Push-ups

20 Double Unders, 10 AbMat Sit-ups

5 Kipping Handstand Push-ups

Every 3 Minutes [Starting at 0:00]:

15/12 Calorie Bike

RX+ – As written

RX – 95/65 Push Press for HSPU’s


Bike calories 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 15/12 bike erg calories

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 biking and 2 minutes spent on the double unders, sit-ups, and/or handstand push-ups

After getting off the bike, you’ll pick up wherever you left off in the workout

Bike 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 25+ kipping handstand 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””



While this looks like a ton of work on paper, the workout is very front loaded

Progress will feel slow initially, but will speed up as the workout moves along

The majority of the work takes place in the first two rounds

Staying laser focused on 1 station at a time can help this descending rep workout feel more manageable

It can be helpful to think of each of these windows as 3-minute AMRAPs instead of a big “”for time”” workout


While there is a big payoff for putting out on the bike, this may be the best station to just keep moving forward

This is the simplest movement in the workout other than the sit-ups

Moving at a steady pace will allow you to catch your breath and “”reload”” for the challenging movements that follow, while still getting off the machine in

Extra Credit

Metcon (No Measure)

Row Conditioning

On the 4:00 x 2 Rounds:

800/650 Meter Row

On the 3:00 x 3 Rounds:

600/500 Meter Row

On the 2:00 x 4 Rounds:

400/350 Meter Row


This rowing interval piece includes 9 total rounds at varying distances and times

With some rest built in, look to move with a purpose through each interval

Move at speeds or choose distances that give you at least :60, :45, and :30 seconds of rest respectively for each distance

This works out to:

1st Distance: ~3 Minutes On + 1 Minute Off

2nd Distance: ~2:15 On + 0:45 Off

3rd Distance: ~1:30 On + 0:30 Off

The workout flows as follows:

[On the 0:00]: 800/650 Meter Row

[On the 4:00]: 800/650 Meter Row

[On the 8:00]: 600/500 Meter Row

[On the 11:00]: 600/500 Meter Row

[On the 14:00]: 600/500 Meter Row

[On the 17:00]: 400/350 Meter Row

[On the 19:00]: 400/350 Meter Row

[On the 21:00]: 400/350 Meter Row

[On the 23:00]: 400/350 Meter Row

Record total time for each interval



On the 4:00 x 2 Rounds:

600 Meter Run

On the 3:00 x 3 Rounds:

400 Meter Run

On the 2:00 x 4 Rounds:

200 Meter Run


On the 4:00 x 2 Rounds:

45/35 Calorie Bike

On the 3:00 x 3 Rounds:

30/20 Calorie Bike

On the 2:00 x 4 Rounds:

20/15 Calorie Bike