CrossFit Indian Trail – At Home
Warm-up
General Warm-Up #1 (No Measure)
Coach Led
3 Rounds
30sec ON/30sec OFF
Single/Double-Unders
Then, 3 Rounds
10 Wall Openers
5 Inchworms w/ Push-Ups x2
10 Lateral Lunges
10 Gorilla Squat Walks
Metcon
Castaway (AMRAP – Rounds and Reps)
AMRAP 20:
4 Strict Pull-ups
8 Burpees
12 Single Dumbbell Step Back Lunges
STIMULUS
This workout is all about finding a rhythm and a way to keep moving for all 20 minutes
The speed we begin with should be a speed we see ourselves holding through the 12-15 minute mark
Strict pull-ups will be the only movement we may break up today
There is no wrong option here – chose a break up strategy that you see yourself being able to move the most and rest the least
Let’s be mindful of the total accumulated volume of strict pull-ups as we move into 12-15+ rounds
Burpees are standard with chest to ground and full hip extension at the top
Let’s keep both hands on either side of the dumbbell held horizontally across the chest during the lunges
Choose a weight that allows for unbroken reps (6 each side) through the whole 20 minutes
Your score will be total rounds +reps
SUBS
Pull-Ups
Horizontal Ring Rows
Barbell Rows (put the barbell in a rack – similar to ring row)
Ring Pull-ups
Castaway (No Equipment Version) (AMRAP – Rounds and Reps)
AMRAP 20:
8 Odd-Object Rows
8 Burpees
12 Odd-Object Step-Back Lunges
STIMULUS
This workout is all about finding a rhythm and a way to keep moving for all 20 minutes
The speed we begin with should be a speed we see ourselves holding through the 12-15 minute mark
Odd-object rows will be the only movement we may break up today
There is no wrong option here – chose a break up strategy that you see yourself being able to move the most and rest the least
Let’s be mindful of the total accumulated volume of odd-object rows as we move into 12-15+ rounds
Set up your odd-object weight to be a heavy and challenging weight
Burpees are standard with chest to ground and full hip extension at the top
Odd-object will be held horizontally across the chest during the lunges
Choose a weight that allows for unbroken reps (6 each side) through the whole 20 minutes
Your score will be total rounds +reps
MOVEMENT VIDEOS
How to Create an Odd-Object https://youtu.be/babynjrLqbg
Odd-Object Rows https://youtu.be/5bTX5qKWtEA
Odd-Object Lunges https://youtu.be/Lc3gBYXT2lI
Extra Credit
Metcon (No Measure)
Max Reps:
Dumbbell Strict Press (left)
Dumbbell Strict Press (right)
* If we do not have access to a dumbbell that we can strict press for at least (5) reps, complete as a pushup test for max reps.
Pulling some baselines in our first Body Armor session together. We will be re-testing this benchmarks in the coming weeks, so let’s be sure to track these scores down.
Dumbbell Strict Press
Enter both scores below (left and right arm)
Simple standard – locked out knees and hips (no momentum)
One end of the bell touches the shoulder, to overhead
Rest as needed between right and left side (doesn’t need to be right into it)
If you do not have a dumbbell (or cant press the one we have for 5+), pushups for max reps
Metcon (No Measure)
Max Set:
L-Hang Position
* Standard being 90 degree’s at the hips, toes above knees. Modify to achieve a (10) second minimum standard by bending knees, or through a hollow hold position.
Setting a midline baseline here, after our pressing test.
L-Hang
Off pull-up bar, hinged 90 degrees at the waist with toes pointed above knees
We are looking for a 10s minimum score here, so let’s modify to reach that (we want room to grow)
Bend the knees to reduce loading on the midline
If without access to a pull-up bar, complete as a static Hollow hold. Click for https://youtu.be/EJvFiNvuuXw .