CrossFit Indian Trail – At Home
Warm-up
Warm-up (No Measure)
WARM-UP
5 Rounds:
5 Russian Baby Makers http://youtu.be/HWHZp47EzgE
100m Jog or 10 x 10m Shuttle Runs
15 Dumbbell deadlifts
Metcon
Space Ship (Time)
5 Rounds For Time:
100m Single DB Farmers Carry
200m Run
30 Dumbbell Swings
STIMULUS
Choose a heavier load if available for the single DB Farmer Carry, but weights that will allow you to complete 50m unbroken each time
Move with purpose through the three movements
Let’s use the 200m jog as recovery before getting back to the dumbbell for swings
Choose a dumbbell weight for the swings that you could complete the set of 30 in 1 – 2 sets
SUBS
Single DB Farmer’s Carry
50 Single DB Step-Ups
Run
20 x 10m Shuttle Runs
200m Row/Bike Erg
25 Cal AB
MOVEMENT VIDEOS
Dumbbell Swings https://youtu.be/O8hRTgHb6Uc
Space Ship (No Equipment Version) (Time)
5 Rounds For Time:
100m Odd-Object Carry
200m Run
30 Odd-Object Swings
STIMULUS
Set up a heavier load if available for the single odd-object carry, but weights that will allow you to complete 50m unbroken each time
Move with purpose through the three movements
Let’s use the 200m jog as recovery before getting back to the odd-object for swings
Set up an odd-object weight for the swings that you could complete the set of 30 in 1 – 2 sets
SUBS
Odd Object Carry
50 Odd-Object Step-Ups
Run
20 x 10m Shuttle Runs
30 double-unders
20 Burpees