Happy Birthday Brent Layman!

CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

Wacky Wednesday

1:00 light row

1:00 light bike

1:00 singles

5 pvc rotations/side

5 spiderman and reach with hamstring stretch

10 russian baby makers

10 hollow rocks

4 slow prone swimmers

10 push ups with downward dog on last (stretch calves)


My Fitness Pals (Calories)

On the Minute x 20 (5 Rounds):

Minute 1 – 50 Double-Unders

Minute 2 – 25 AbMat Sit-Ups

Minute 3 – Max Calorie Assault Bike

Minute 4 – Rest

A very simple conditioning piece for the lungs and legs, but to reduce any sort of residual impact for Friday.

On the bike, the aim is to find a consistent pace across all five rounds. Aggressive, but sustainable.

On the DU and sit-up minutes, we are to be completed with the movement by the :50s mark. We can either modify our volume from the start, or time cap ourselves in the workout to ensure we are moving on at the proper times.



Modify volume (35 or 20 per minute)

75 Single unders per round.

Assault Bike

Any machine can be used here… rower, bike erg, ski erg.

Extra Credit

Metcon (No Measure)

“Body Armor”

A) 4 Sets:

7 Tempo Kettlebell Deadlifts

7 Barbell Bench Press

B) 4 Sets:

7 Tempo Weighted Hip Extensions

Rest as needed between sets.

Tempo KB Deadlifts – This is a tempo only down. With two kettlebells, a regular deadlift, followed by a 5s negative to the floor.

Bench Press – Build to a moderate set of 7, with each set being unbroken. Heavier side, but must be unbroken which will control the higher loadings (not the aim today).

Tempo Weighted Hip Extensions – Just like the tempo KB deadlifts, this is a tempo only down. Holding a plate across the chest after getting into the hip extension, it is a regular speed up, and tempo 5s negative down.