CrossFit Indian Trail – At Home
Warm-up
Warm-up (No Measure)
“When we are closed to ideas, what we hear is criticism. When we are open to criticism, what we get is advice.” – Simon Sinek
Our immediate temptation when we receive feedback can be to defend. And often, this defense can be so strong, that it deafens us to any potential upside. We literally close it off, not because the actual information isn’t useful… but because we allowed our emotions to get in the way.
Next time we receive feedback, let’s listen. As obvious as that sounds, there will be a temptation to start to formulate a response, a justification, or an argument. If we are doing that, we aren’t listening.
Strip away the emotion, recognizing that someone has stopped their day to provide us with thoughts that could only make us better.
WARM-UP
3 Sets
10 Good Mornings (Use broomstick or cross arms over chest)
10 Lateral Jumps over Odd-Object
10 Odd-Object Ground to Shoulder https://youtu.be/XFG7MQU1uS0
10 Odd-Object Press
5 Push-ups
Metcon
Kalsnew (Time)
For Time:
100 Alternating DB Clean and Jerks
*OTM – 5 Burpees over DB
STIMULUS
Working through 2 different movements in this conditioning piece
3, 2, 1 go you will complete 5 burpees, jumping laterally over the dumbbell each time
No need to extend the hips fully on our burpees today
Once you’ve completed 5 burpees immediately move into alternating DB Clean and Jerks
* See Movement Video*
DB will start with each head of the dumbbell on the ground, move to the shoulder, and finish locked out over head with a full hip extension at the top
Let’s choose a DB weight that would allow you to hit 30+ reps when fresh
When Minute 1 hits- you will complete 5 more burpees then move back to the dumbbell
Continue to move through the two movements until you’ve completed 100 DB Clean and Jerks
Your score will be however long it takes you to finish 100 DB Clean and Jerks
Be aware that if you have 2 more alternating DB clean and jerks and the clock hits the next minute you need to complete another 5 burpees then finish your two reps
MOVEMENT VIDEO
Alternating Dumbbell Clean and Jerks https://youtu.be/QWqNunZUUzg
Kalsnew (No Equipment) (Time)
For Time:
100 Odd-Object” Ground-to-Shoulder
*OTM – 5 Burpees over “Odd-Object”
STIMULUS
Working through 2 different movements in this conditioning piece
3, 2, 1 go you will complete 5 burpees, jumping laterally over the odd-object each time
No need to extend the hips fully on our burpees today
Once you’ve completed 5 burpees immediately move into alternating Ground to Shoulder
* See Movement Video*
Odd-Object will start on the ground, move a the shoulder, finish with a full hip extension at the top
Let’s set up our Odd-Object weight to something that would allow you to hit 20+ reps when fresh
When Minute 1 hits- you will complete 5 more burpees then move back to the odd-object
Continue to move through the two movements until you’ve completed 100 ground to shoulder
Your score will be however long it takes you to finish 100 Odd-Object Ground to shoulder
Be aware that if you have 2 more Odd-Object ground to shoulder and the clock hits the next minute you need to complete another 5 burpees then finish your two reps
MOVEMENT VIDEO
Odd-Object Ground to Shoulder https://youtu.be/XFG7MQU1uS0