CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

“It’s not how much we give, but how much love we put into giving.” – Mother Theresa

jog forward/backward 2x

floor sweeps

figure 4’s

quad stretch

air squats

inchworm into downward dog with calf stretch

10 squat jumps

15 banded good mornings

banded side steps

banded fire hydrants

:30 seconds on/off singles/doubles

2 rounds of

100 m row

20 DU’s

5 cal bike


Fuller Circle (Time)

For Time:

1500 Meter Row

100 Double Unders

50 Calorie Assault Bike

100 Double Unders

1500 Meter Row


“Fuller Circle” is a benchmark workout last completed on April 18, 2018

This longer chipper workout will likely take around 15-25 minutes to complete


Choose a rep number or variation here that allows for the work to be completed in 2:30 or less

See further down the page for a list of substitutions


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

If unable to Assault Bike, complete one of the following:

Equal Calorie Echo Bike or Bike Erg

75/50 Calorie Schwinn Bike

800 Meter Run



This first half of this workout mirrors itself on the back half

We can also aim to mirror out first half speed and break-up plan on the back half of the workout


With slightly longer efforts on the rower, we can look to settle into a smooth pace

Two weeks ago, we worked paces relative to our best 2k row time in an Aerobic Capacity piece

We can look to use those paces to help guide us in today’s workout

We’re likely going to hold something that is around 10 seconds slower than our best 2k pace per 500 meters

For Example:

If your best 2k row is 7:04, your pace per 500 would be 1:46

In today’s workout, you might try to hold somewhere around 1:56

Click Here to reference a pacing chart

This should feel like a pace that you can repeat or improve upon for the final 1500 meters of the day


The double unders are spaced pretty close together, only separated by the bike

Just like our pace on the rower, find a break-up strategy that you see yourself being able to repeat or improve upon for the second 100 reps

Consider the following break-up options:

1 Set: 100

2 Sets: 50-50

3 Sets: 40-30-30

4 Sets: 25-25-25-25

5 Sets: 20-20-20-20-20


The bike is the bridge between the first half and the second half of the workout

The goal here is to move at the fastest pace that allows you to hold the same speed on the double unders and row that you did in the first half

Extra Credit

Metcon (No Measure)

5 Sets (10 Minutes Total):

:30 Seconds Ring Body Saw

:30 Seconds Rest

:30 Seconds Hip Extension Hold

:30 Seconds Rest

Working the front side and back side of the body in this 10-minute midline piece

We’ll alternate between 30 seconds of work and 30 seconds of rest

With rest built in, try to work for as much of the 30 second windows as you can

Let’s focus on controlling each of these movements as much as possible

There is no score, as we’re simply aiming for completion





Ring Body Saw

Body Saw (No Rings)

Front Plank

Hollow Hold

Ring Plank Hold

Hip Extension Hold

Barbell Hip Thrust Hold (30 Seconds at Top)

Barbell Romanian Deadlift Hold (30 Seconds at Bottom)