CrossFit Indian Trail – At Home
Warm-up
Warm-up (No Measure)
WARMUP
5 Minutes For Quality
5 Push-up to Down Dog https://www.youtube.com/watch?v=hPhA5b-P34Y
10 Pausing Air Squats (2 Seconds in Bottom)
40 Single Unders or Lateral Hops
Metcon
Round-a-Bout (Time)
For Time:
50 Single Arm Alternating Dumbbell Squat Cleans
100 Double Unders
50 Hand Release Push-ups
100 Double Unders
50 Single Arm Alternating Dumbbell Squat Cleans
STIMULUS
DESCRIPTION
Working through 3 movements in this up and back chipper style workout
We expect this piece to take around 12-18 minutes to complete
Hitting both heads of the bell on the ground between the feet, you’ll alternate arms every rep
Choose a weight here you are capable of completing for 20+ unbroken reps when fresh
Demo: https://youtu.be/c-_Gw_BC-RI
If you don’t have a rope, complete 50 over and back hops over the dumbbell or odd object
For this sub, over and back is 1 rep
At the bottom of each push-up, you’ll lift the hands off the ground to stop your momentum before pushing back up
MODIFICATIONS
SINGLE ARM ALTERNATING DUMBBELL SQUAT CLEANS
Odd Object Squat Cleans
100 Air Squats
DOUBLE UNDERS
50 Over and Back Hops https://youtu.be/N9wJ3p1o69I
Reduce Reps
150 Single Unders (1.5x)
3 Minutes of Practice
Round-a-Bout (Time)
For Time:
50 Odd Object Squat Cleans
50 Over and Back Dumbbell Hops
50 Hand Release Push-ups
50 Over and Back Dumbbell Hops
50 Odd Object Squat Cleans
STIMULUS
DESCRIPTION
Working through 3 movements in this up and back chipper style workout
We expect this piece to take around 12-18 minutes to complete
complete 50 over and back hops over the dumbbell or odd object, for this sub, over and back is 1 rep
At the bottom of each push-up, you’ll lift the hands off the ground to stop your momentum before pushing back up
Choose a number or variation that allows you to clear this station in under 3 minutes
You can reduce the reps or choose from another modification listed further down the page
MODIFICATIONS
Over and Back Dumbbell Hops
50 Over and Back Hops https://youtu.be/N9wJ3p1o69I
Reduce Reps
50 Double Unders
Extra Credit
Metcon (No Measure)
Body Armor
Alternating On the Minute x 10:
1st Minute: 4 Tempo Split Squats (Left)
2nd Minute: 4 Tempo Split Squats (Right)
Tempo: 4 Seconds Down, Fast Up
STIMULUS
DESCRIPTION
With your back foot elevated (chair, box, bench..) slowly lower down into a single leg split squat
Today’s tempo is 4 seconds down + fast up
Bodyweight may be challenging enough – but you can also hold a pair dumbbells
Choose a loading that allows you to maintain this tempo for 20 total reps on each side
Alternate legs every minute on the minute (5 sets each side)
MOVEMENT VIDEOS
Tempo Split Squats: https://youtu.be/-8g4s_2LxLg