CrossFit Indian Trail – At Home
Warm-up
Warm-up (No Measure)
WARMUP
6 Minutes For Quality
20 Single Unders
5 Push-up to Down Dog https://www.youtube.com/watch?v=hPhA5b-P34Y
20 Single Unders
10 Slow Wall Squats http://youtu.be/pktIjwNiuYE
Metcon
90 Shiny (At Home) (Time)
21-15-9:
Dumbbell Power Cleans
50 Double Unders After Each Round
Directly Into…
21-15-9:
Dumbbell Front Squats
50 Double Unders After Each Round
STIMULUS
DESCRIPTION
There are 2 parts to this workout, each consisting of a double dumbbell movement and jump rope movement
After each round on the dumbbell, you’ll complete 50 double unders
There is no rest between the first couplet and the second
The workout flows as follows:
21 Dumbbell Power Cleans, 50 Double Unders
15 Dumbbell Power Cleans, 50 Double Unders
9 Dumbbell Power Cleans, 50 Double Unders
21 Dumbbell Front Squats, 50 Double Unders
15 Dumbbell Front Squats, 50 Double Unders
9 Dumbbell Front Squats, 50 Double Unders
Your score is the total time it takes you to complete the full workout
We expect this piece to take around 10-16 minutes to complete
DUMBBELL MOVEMENTS
We’re looking to use one dumbbell weight for both movements
This should be a moderate set of dumbbells that allows you to complete 21+ reps unbroken on each movement when fresh
On the power cleans, only one head of the dumbbell has to touch the floor on each rep
If you’re modifying to a single dumbbell movement, complete the rep scheme as 30-20-10 to make up for the lighter weight
MODIFICATIONS
DOUBLE UNDERS
Reduce Reps
75 Single Unders (1.5x)
60 Seconds of Double Under Practice
25 Over-and-Back Dumbbell Hops https://youtu.be/N9wJ3p1o69I
50 Line Hops https://youtu.be/AG3QNJriozI
50 Double Taps https://youtu.be/rvb3aw-019Q
DUMBBELL FRONT SQUATS
Single Arm Dumbbell Front Squats
Goblet Squats (Kettlebell or Dumbbell) https://www.youtube.com/watch?v=bJWKhWkVmPA0
Odd Object Goblet Squats https://youtu.be/42UBogWGQGo
2x Jumping Squats (42-30-18) https://youtu.be/_qVg-7q8OG0
DUMBBELL POWER CLEANS
Single Arm Dumbbell Power Cleans https://youtu.be/JiodoFLKJWc
Odd Object Ground to Shoulder https://youtu.be/XFG7MQU1uS0
Extra Credit
Metcon (No Measure)
Body Armor
For Time (5 Minute Cap):
100 Jumping Lunges
On the Minute (Starting at 0:00):
5 Double Dumbbell Thrusters
STIMULUS
DESCRIPTION
Today’s body armor primarily focuses on pressing with the lower body
At the top of every minute, you’ll complete 5 double dumbbell thrusters
With whatever time remains in the minute, you’ll complete as many jumping lunges as you can
Your workout will end when you have completed 100 jumping lunges
Count each jump as 1 rep (50 each side)
MOVEMENT VIDEOS
Jumping Lunges: https://youtu.be/hGNnHlfKbow