CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

250m row

pvc pass throughs and rotations

wrist stretch

quad stretch

10 alternating figure 4’s

20-30 second handstand hold

2-3 eccentric handstand push ups

1-2 strict HSPU’s + 3-5 kipping handstand push ups

10 alternating lunges

5 ATG elevated split squats/leg

10 hollow body rocks

7/5 cal bike

5-7 GHD sit ups

25′ DB OH walking lunge (light weight)


President James Madison (Time)

2 Rounds

40/32 Calorie Bike

40 GHD SIt Ups (RX:Abmat situps)

40/32 Calorie Row

120’ Double Dumbbell Overhead Walking Lunge (2×50/35)(2×35/25)
Minutes: 15:00-39:00


Target Time: 16-18 minutes

Time Cap: 22 minutes


How to Pace: GRIND! The goal is moderate intensity across both rounds of this workout. Going unbroken will be tempting to some, but attempting this workout in a chipper style effort will more than likely pay off in the long run. Smooth is fast on this!

How it should Feel: CARDIO! This workout will mainly be aerobic with both machines in it. We are in it for the long haul. The goal should be to keep moving with very few breaks during sets.


Bike and Row: Pick your moderate pace that you could hold onto for 15+ minutes straight. Start with that on round 1 and if round 2 feels good, then dial it in on the back half of each machine there!

GHDs: Smooth is fast here! Just aim for steady movement and try to not stop going!

Overhead walking lunge: The goal is to adhere to the same standards as quarterfinals so the dumbbells cannot touch each other. Great thoracic and shoulder position will pay off here. Consistent steps are the aim of this!


Metcon (No Measure)

Minutes: 44:00-52:00

Every minute on the minute:

5 Strict Handstand Pushups into 5 Kipping Handstand Pushups


5 Strict Box HSPU into 10 Second Hold at top of last Handstand Pushup