CrossFit Indian Trail – At Home
Warm-up
Warm-up (No Measure)
“There is but one degree of commitment; total.” – Arnie Sherr
When we are “interested” in something, we’ll do what’s convenient. But when we are “committed” to something… we’ll do whatever it takes.
When we are only interested in a goal, one that doesn’t deeply drive us, we’ll feel the first obstacle that comes our way… and stop. We can find compromises, and comfort-based decisions, given how the uncomfortableness of the inevitable struggle is stronger than our will to win.
Yet, what the quote urges us to do, is to fully commit. Before we embark on the journey, to fully sit and realize the work that is to come. The challenges we’ll face. And to visualize, overcoming all of them. To build this will to be so strong, that no amount of obstacles could ever stop it.
Struggle is guaranteed. The difference will be our level of commitment amidst. No matter where we go in life, let’s go with our full heart.
GENERAL WARM-UP
Running Line Drills
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet
DEMO VIDEO: https://youtu.be/WVTJdjFjzaE
Metcon
Hot Route (At Home) (AMRAP – Rounds and Reps)
AMRAP 18:
Buy-In: 1 Mile Run
AMRAP In Time Remaining:
50 Double Unders
35 Air Squats
20 Dumbbell Plank Rows (50’s/35’s)
WORKOUT BRIEF
DESCRIPTION
Today’s medium-long AMRAP 18 begins with a “buy-in” 1 mile run
The run only happens one time at the start of the workout
With whatever time remains in the workout following the run, you’ll complete as many rounds as you can of double unders, air squats, and dumbbell plank rows
Your score will be the total number of rounds and reps of those 3 stations
You can expect the mile run to take between 6-9 minutes, giving you about 9-12 minutes to work through the scored portion of the workout
DOUBLE UNDERS
Choose a rep number or variation that allows you to complete this station in right around 1 minute
DUMBBELL PLANK ROWS
From a push-up plank position with hands gripping dumbbells, you’ll alternate rowing 1 dumbbell up to your chest
We’ll complete a total of 20 reps, or 10 each side
At the top, ensure the dumbbell makes contact with the body before lowering the weight back down
Choose a dumbbell weight that you are capable of completing for 20+ reps unbroken when fresh
Click Here to see a video of this movement
RUN
MODIFICATIONS
DOUBLE UNDERS
Double Taps (Equal Reps)
Line Hops (Equal Reps)
Over-and-Back Dumbbell Hops (1/2 Reps)
Extra Credit
Metcon (No Measure)
BODY ARMOR
3 Giant Sets:
7 Lower Range Bent Over Rows (single DB)
7 Upper Range Bent Over Rows
7 Full Range Bent Over Rows
Complete left arm, then right, for a single round.
Rest as needed between sets.
STIMULUS
DESCRIPTION
Today’s Body Armor focuses on our pulling capacity
With 21 reps per set on each arm, we have three ranges of motion
7 reps the extension to halfway
7 reps from halfway to chest contact
7 full range reps
Complete all 21 reps on one arm, change sides, and that is a single set
Rest as needed between sets.