CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

“Empathy fuels connection. Sympathy drives disconnection.” – Brene Brown

2:00 row

10 pvc pass throughs + 5 rotations

5 spiderman and reach

5 slow air squats + 10 air squats

1:00 overhead opener

5 prone swimmers

10 push ups

10 alternating warrior squats

barbell warm up


Push Press (4 sets of 6 reps)

Rest 2 Minutes Between Sets


This is the 4th and final iteration of this Push Press progression

Let’s aim to build in loading from last Friday, adding around 2-4%

As a reminder, the weight stays the same across all 4 sets

For Example:

Last Completed Weight: 200#

Today’s Weight: 204-208#

The 6 reps come from the rack and are meant to be completed unbroken each set


Airplane Mode (Time)

2 Rounds:

50/35 Calorie Bike

1,000 Meter Row

50 Wallballs (20/14)

We expect this 2 round, 3-movement workout to take somewhere in the 18-25 minute range to complete

Men throw to a 10-ft. target and Women throw to a 9-ft. target


If there is anything we can take away from this workout, it’s getting outside our comfort zone on the wallballs

Today is a great day to push for large sets on this movement, as it is the only station we would stop moving on

This may mean trying for unbroken sets, but it could also mean just going with slightly bigger sets than you typically would

On the two machine movements, it’s about moving at the max pace that allows you to destroy the wallballs

If we had to pick a priority today, we would slow down the machines a touch to put more effort into big sets of wallballs

After the first set of wallballs, quickly get to the bike erg and get the pedals moving

Take the first 20 seconds to recover a little (while still accumulating meters) before settling back into your desired workout speed

Here are some options on how to approach the 50 wallballs:

1 Set: 50

2 Sets: 25-25 or 30-20

3 Sets: 25-15-10

4 Sets: 20-10-10-10

5 Sets: 10-10-10-10-10



1,000 Meter Run

Increase Row to 2,000 Meters

Extra Credit

Metcon (No Measure)


Strict Chest to Bar Pull-ups

Strict Deficit Handstand Push-ups

Directly Into…


Strict Pull-ups

Strict Handstand Push-ups (Floor)

*5 Minute Time Cap on Each

Working through 2 couplets of strict gymnastics today

The first couplet is designed to be more challenging than the second

There is no rest between couplets, but we’ll place a 5 minute time cap on each

If you finish the opening 12-9-6 before 5 minutes, immediately move on to the 6-9-12 and work until the 10 minute mark

Choose a variation, rep scheme, or deficit for the first couplet that you’re capable of completing 12+ reps of each movement unbroken when fresh

Some possible volume adjustments could be 9-6-3 followed by 3-6-9

See below for substitutions


Strict Chest to Bar Pull-ups

Reduce Reps

Banded Strict Chest to Bar Pull-ups

Strict Pull-ups

Reduce Reps

Banded Strict Pull-ups

Strict Deficit Handstand Push-ups

Reduce Reps

Reduce Deficit

Feet on Box or Bench (Reduces Weight Being Pressed)*

Seated Double Dumbbell Strict Press

*Walking hands further away from the box makes this easier, while walking them closer makes this more difficult

Strict Deficit Handstand Push-ups

Reduce Reps

Feet on Box or Bench

Seated Double Dumbbell Strict Press (Lighter Weight than First Time)