CrossFit Indian Trail – CrossFit

View Public Whiteboard


Warm-up (No Measure)

“If you set your bar at “amazing,” it’s awfully difficult to start.” – Seth Godin

1:00 bike then 3 rounds of :10 moderate/:10 light

5 spiderman and reach

5 russian baby makers

wrist stretch

10 wall openers

15 banded pull aparts

10 banded good mornings

10 Y’s, 10 T’s, 10 W’s w/2.5 or 5#weight

20-30 sec. handstand hold

3-5 strict pull ups

3-5 strict toes to bar

2-3 eccentric hspu’s


Montoya (Time)

For Time:

15 Strict Handstand Push-ups

15 Strict Chest to Bar Pull-ups


Row Calories

Bike Calories

15 Strict Handstand Push-ups

15 Strict Toes to Bar


Row Calories

Bike Calories

15 Strict Handstand Push-ups

15 Strict Pull-ups


Row Calories

Bike Calories

Combining strict gymnastics and machine conditioning in this longer piece

Men and Women complete the same number of calories on both machines

To complete the workout as written, we recommend that you have 15+ stict pull-ups and strict handstand push-ups unbroken when fresh

If we’re not quite there, we can reduce the volume or choose one of the variations listed in “substitutions”


Strict Movements

The strict movements are all about finding a break-up strategy that allows you to push off burnout in that muscle group

Once these movements slow down or fatigue too much, it takes a while for them to come back

Break them up before you start to grind through reps, which will allow you to come back strong for the next set

Note the totals at each movements when considering how to break these up:

Strict Handstand Push-ups: 45 Total Reps

Strict Pulling: 30 Total Reps

Strict Toes to Bar: 15 Total Reps

Here are some options on how to approach the 15 reps at each station:

1 Set: 15

2 Sets: 8-7 or 9-6

3 Sets: 5-5-5 or 6-5-4

4 Sets: 4-4-4-3

5 Sets: 3-3-3-3-3

6 Sets: 3-3-3-2-2-2

8 Sets: 2-2-2-2-2-2-2-1

15 Sets: Singles


Your speed on the machines can be determined by competence with the strict movements

If you are more confident with strict movements under fatigue, feel free to push the pace a little more on the rower and bike

If you know you’re going to need more time for the upper body to ‘recover’, slow down your speed on the machines a little bit

A good rule of thumb is to try and maintain speed across the 3 rounds on the machines or to get faster as you go

With 3 attempts at the 15-12-9 rep scheme, note your first round time and use it as a benchmark goal for the final two rounds


Strict Handstand Push-ups

Reduce Reps

Feet on Box or Bench (Reduces Weight Being Pressed)

Double Dumbbell Strict Press

Strict Chest to Bar Pull-ups / Pull-ups

Reduce Reps

Banded Strict

Ring Rows