CrossFit Indian Trail – At Home
Warm-up
Warm-up (No Measure)
WARMUP
1 Round:
1 Minute Hollow Hold https://youtu.be/EJvFiNvuuXw
1 Minute Wall Sit
1 Minute Front Plank
2 Rounds:
30 Seconds Push-up to Down Dog https://www.youtube.com/watch?v=hPhA5b-P34Y
30 Seconds Single Leg Glute Bridges (Each Side) https://www.youtube.com/watch?v=TQt2I73oL6Y
30 Seconds Slow Air Squats
3 Rounds:
3 Push-ups
6 Odd Object Rows
9 Air Squats
Metcon
Cindvee (AMRAP – Rounds and Reps)
AMRAP 20:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
Minutes 0-10: Wear Pack or Weight Vest
Minutes 11-20: Bodyweight
STIMULUS
DESCRIPTION
“Cindvee” is a twist on a popular benchmark workout
For the first 10 minutes of the workout, you’ll complete this triplet workout weighted
You can use a weight vest or a back pack loaded with weight
You’ll ditch the weight for the final 10 minutes, finishing out the workout with just your bodyweight
Choose a weight that allows you to complete the strict pull-ups and push-ups within 3 sets
MODIFICATIONS
STRICT PULL-UPS
10 Odd Object Rows
Dumbbell Weighted Strict Pull-ups
_
Banded Strict Pull-ups
Ring Rows
PUSH-UPS
Deficit Push-ups
Hand Release Push-ups
_
Elevate Hands to Box or Bench
Knee Push-ups
Cindvee (No Equipment Version) (AMRAP – Rounds and Reps)
AMRAP 20:
9 Push-ups
15 Odd Object Rows
21 Air Squats
Minutes 0-10: Wear Pack or Weight Vest
Minutes 11-20: Bodyweight
STIMULUS
DESCRIPTION
“Cindvee” is a twist on a popular benchmark workout
For the first 10 minutes of the workout, you’ll complete this triplet workout weighted
You can use a weight vest or a back pack loaded with weight
You’ll ditch the weight for the final 10 minutes, finishing out the workout with just your bodyweight
Choose a weight that allows you to complete push-ups within 3 sets and odd object rows within 2 sets
If you don’t have a weight vest or pack for the push-ups and air squats, you can complete:
Hand Release Push-ups
Odd Object Goblet Squats
MOVEMENT VIDEOS
How to Create an Odd Object https://youtu.be/babynjrLqbg
Odd-Object Rows https://youtu.be/5bTX5qKWtEA
MODIFICATIONS
PUSH-UPS
Deficit Push-ups
Hand Release Push-ups
_
Elevate Hands to Box or Bench
Knee Push-ups
Extra Credit
Metcon (No Measure)
Body Armor
3 Sets For Max Reps:
Single Arm Kneeling Arnold Strict Press (Each Side)
STIMULUS
DESCRIPTION
We’re working shoulder stamina in today’s Body Armor
Complete max unbroken reps on each arm of a Single Arm Kneeling Arnold Strict Press
When the bell is on the shoulders, the palm will be rotated to face the body
As you press the bell overhead, you’ll rotate the hand to a neutral position
Focus on keeping the chest upright and torso static throughout the movement
Choose a weight that ideally allows for 10+ reps each set
Rest as needed between arms and sets
MOVEMENT VIDEO
Single Arm Kneeling Arnold Strict Press: https://youtu.be/rK3OquuGmd8