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CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

Supple Athletes

200m light run

5 spider man and reach with hamstring stretch

10 alternating figure 4’s

wrist stretch

10 push ups

10 alternating warrior squats

3×40 m run increasing speed with each one with walk in between

20-30 sec. handstand hold

3 eccentric handstand push ups


Miracle-Gro (Time)

5 Rounds:

200 Meter Run

15/12 Calorie Assault Bike

12 Handstand Push-ups

RX+ – Strict HSPU

RX – Kipping HSPU

The big focus of this 5-round triplet workout is the strict handstand push-ups – as there are 60 total reps

Choose a rep number or variation that you could complete in 1-2 sets when fresh

Looking for the entire workout to take somewhere in the 12-20 minute range


With a good 2 minutes of “rest” between each set of strict handstand push-ups, let’s aim for larger sets of handstand push-ups today

Larger sets is relative to your current ability level with this movement

Pick something from round 1 that you feel comfortable repeating throughout the workout

Here are some possible ways to break up 12 reps:

1 Set: 12

2 Sets: 6-6 or 7-5

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

4 Sets: 3-3-3-3


Strict Handstand Push-ups

Reduce Reps

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

Double Dumbbell Strict Press


1 Pausing Front Squat + 1 Front Squat

On the 1:30 x 6:

1 Pausing Front Squat

1 Front Squat

Sets 1-3: 70-73-76% of 1RM Front Squat

Sets 4-6: Build to Heavy


Performing 2 Front Squats from the rack every 90 seconds – 1 pausing and 1 without a pause

The pause will be 3 seconds in the bottom before standing

The first 3 sets are performed at percentages of your 1RM Front Squat (70-73-76%)

Build to a heavy complex over your last 3 sets

Rounds begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30

Extra Credit

Metcon (No Measure)

On the 3 Minutes x 3 Rounds:


Back Squat

Push Jerk


Barbell: 50% of 1RM Clean and Jerk

Cycling 45 reps per round on the barbell in today’s capacity builder

Each round flows as follows:

7 Back Squats

7 Push Jerks

7 Thrusters

5 Back Squats

5 Push Jerks

5 Thrusters

3 Back Squats

3 Push Jerks

3 Thrusters

While the prescribed loading is 50% of your 1RM clean and jerk, the stimulus we’re aiming for is roughly 2 minutes on and 1 minute off

Adjust your percentage or the reps as needed to complete each round in the 2 minute area

Rounds begin on the 0:00 – 3:00 – 6:00

The bar will come from the floor, not out of the rack