CrossFit Indian Trail – CrossFit

View Public Whiteboard


Running Warm-Up #4 (No Measure)

2min Of Single/Double-Unders

30m High Knee Karaoke

30m Side Shuffle

15m Knee To Chest

15m Figure Four

15m Toy Soldiers

30m Jog Forward/Backward x2

30m High Knees/ Butt Kicks

Then, 5 Inchworms

w/ 5-4-3-2-1 Push-Ups


Tri Sprint Intervals V2 (3 Rounds for reps)

3 Rounds:


30 Shuttle Runs (10 Meters)

20/15 Calorie Assault Bike

Max Calorie Row

Rest 4 Minutes Between Rounds
Score is Calories on the rower, so modify the run/bike enough to reach the rower.


A modified version of the original V2 workout (5 rounds originally, completing 3 today).

Reducing volume so that we are fine tuning our engine, but not overdoing it for Friday.

Let’s push our intensity, but focus on consistency across the three rounds.


Shuttle Runs

20 Burpees per round

Extra Credit

Metcon (No Measure)

On the 2:00 x 5 Sets:

9 Overhead Squats (115/85)

6 CTB Pull-Ups

1-3 Bar Muscle-Ups

Take OHS barbell from the floor.

Barbell cycling and gymnastics. Fine tuning this combination.

A moderate load on the OHS, where we can cycle through without a pause for all five rounds.

Aim is to move directly into the gymnastic complex to follow.

Naturally, OHS take a toll on our pulling/grip strength, resulting in a effective training combination.

Record all five completion times.


Bar MU

Reduce volume (2 or 1 per round)

CTB throughout all rounds – 9 reps, 7 reps, 5 reps.