Don’t forget to register for the CrossFit Open – Ask your Coach for details!

CrossFit Indian Trail – CrossFit

View Public Whiteboard


Warm-up (No Measure)



Breakfast Club (AMRAP – Reps)

5 Rounds of AMRAP 1:30:

25 Double Unders

6 Deadlifts (225/155)

25 Double Unders

Max Strict Handstand Push-ups in Time Remaining

Rest 30 Seconds Between Rounds

Finishing off each of these intervals with as many strict handstand push-ups as you can get

Your score is total strict handstand push-ups at the end of the 5 sets

Choose double under variations and weights on the deadlift that allow you to get each set unbroken without a doubt

Looking for the rope and barbell to take you no more than 1 minute, giving at least 30 seconds for strict handstand push-ups

Rounds begin on the 0:00 – 2:00 – 4:00 – 6:00 – 8:00


The strategy on the rope and barbell is pretty simple – go unbroken

One thing that is important in a fast workout like this is transitions with the rope

Make sure to neatly place your rope on the ground each time to make it easier to get to after the deadlifts

With 30-45 seconds to accumulate strict handstand push-ups after the other work is over, aim for 2-3 good sets in that time window each round


Strict Handstand Push-ups

Strict Handstand Push-ups with Feet on Box (Reduces Weight Being Pressed)

Double Dumbbell Strict Press

Double Unders

Reduce Reps

40 Single Unders

Extra Credit

Metcon (No Measure)

20 Minute Recovery Effort

On the 5:00, 10:00, and 15:00:

20 GHD Sit-ups

20 Hip Extensions

This piece is not for time

Ride for an easy pace on the bike for 20 minutes

Get off the bike at the 5:00, 10:00, and 15:00 for 20 GHD Sit-ups and 20 Hip Extensions before proceeding back to the bike


GHD Sit-ups

Weighted AbMat Sit-ups

Hip Extensions

Dumbbell Romanian Deadlifts