CrossFit Indian Trail – At Home
Warm-up
Warm-up (No Measure)
“Integrity is not a noun. It’s a verb.”
Just about everyone “knows” right from wrong. And if one knows right from wrong, they could be said to “have integrity”, as they possess the requisite knowledge. Yet, we know that’s not what real integrity is – as not everyone acts with so.
Real integrity, is action. Not a “thing”, but a living and breathing lens we live our lives through that we refine every single day.
GENERAL WARM-UP
1 Round
1 Minute Glute Bridges
30 Seconds Walkouts
1 Minute Single Leg Glute Bridges (30 Seconds Each)
30 Seconds Walkouts
1 Minute Glute Bridge Walkouts
30 Seconds Walkouts
1 Minute Air Squats
30 Seconds Walkouts
Metcon
Red Zone (At Home) (Time)
30-20-10-20-30:
Single Dumbbell Hang Power Snatch (50/35)
Single Dumbbell Thrusters (50/35)
WORKOUT BRIEF
DESCRIPTION
Today’s couplet workout is all about weightlifting, as we alternate between 2 single dumbbell movements
The rep scheme works down from 30-10 and then back up to 30
The workout flows like this:
30 Single Dumbbell Hang Power Snatches
30 Single Dumbbell Thrusters
20 Single Dumbbell Hang Power Snatches
20 Single Dumbbell Thrusters
10 Single Dumbbell Hang Power Snatches
10 Single Dumbbell Thrusters
20 Single Dumbbell Hang Power Snatches
20 Single Dumbbell Thrusters
30 Single Dumbbell Hang Power Snatches
30 Single Dumbbell Thrusters
Within the workout, we’ll alternate arms every 5 reps
Choose one light-moderate dumbbell for both movements based on the movement that is more challenging for you
This should be a weight that allows you to cycle 30+ reps unbroken when fresh at the more challenging movement
Since this workout has fairly high reps [220] with just one piece of equipment, go with a lighter weight if you’re on the fence between two options
You can expect this workout to take between [10-18] minutes to complete
SINGLE DUMBBELL HANG POWER SNATCH
The hang position is defined as anywhere about the knees
After swinging the dumbbell between your legs like a kettlebell, you’ll jump the weight overhead in one fluid motion
You can pause at the shoulders on the way down, but not on the way up
SINGLE DUMBBELL THRUSTERS
Holding the dumbbell on one side of the front rack, you’ll squat below parallel and jump the weight overhead
Note that there is no re-bend of the knees after the press – the knees should stay locked out
MODIFICATIONS
SINGLE DUMBBELL HANG POWER SNATCH
Single Arm Dumbbell Russian Swings
Odd Object Ground to Overhead
SINGLE DUMBBELL THRUSTERS
Single Dumbbell Goblet Thrusters
Jumping Squats (2x Reps)
Odd Object Thrusters
Extra Credit
Metcon (No Measure)
BODY ARMOR
3 Giant Sets on each leg:
5 Tempo Bulgarian Split Squats (5s down, 5s up)
10 Regular Bulgarian Split Squats
Rest as needed between sets.
STIMULUS
DESCRIPTION
Today’s Body Armor is focused on building lower leg capacity with a “drop set”
We’ll start with 5 tempo Bulgarian split squats (5s down, 5s up), with loading
Then we’ll complete 10 regular split squats, without a tempo (same side)
After the 15 reps have been completed on the first side, change legs and do the same to finish the first set