CrossFit Indian Trail – At Home
Warm-up
Warm-up (No Measure)
“Let character be your loudest statement.”
WARM-UP
3 Sets
1 Minute Jog In Place
10 DB Swings ( eye level)
15 AbMat Sit-ups
20 Air Squats
Metcon
SeaWorld (Time)
On the 5:00 x 6 Rounds:
10 Alternating Single DB Power CJ
400m Run
100m Single DB Farmer Carry
STIMULUS
6 intervals total, starting every 5:00
Starting times are 0:00, 5:00, 10:00, 15:00, 20:00, and 25:00
Aim is to push our paces here, given work rest, but to be consistent across all
The alternating single dumbbell power clean and jerk will begin on the ground in between the legs
The movement will move to the shoulder and then finish over head
Record all five times to gauge pacing, but your slowest time is your score.
Movement Videos
Alternating Single Dumbbell Power Clean and Jerk https://youtu.be/QWqNunZUUzg
SeaWorld (No Equipment Version) (Time)
On the 5:00 x 6 Rounds:
Wearing Back Pack:
15 Pushups
15m Walking Lunge
400m Run
STIMULUS
6 intervals total, starting every 5:00
Starting times are 0:00, 5:00, 10:00, 15:00, 20:00, and 25:00
Aim is to push our paces here, given work rest, but to be consistent across all
Record all five times to gauge pacing, but your slowest round is your score.
If we can’t get outside to run lets do 15 Tuck Jumps, and modify the workout to:
* OT3:00 x 7 Rounds:
15 Pushups
15m Walking Lunge (or 15 Reverse Lunges)
15 Tuck Jumps
Tuck Jumps https://youtu.be/dNA59Pa15t8