CrossFit Indian Trail – At Home
Warm-up
Warm-up (No Measure)
WARMUP
7 Minutes For Quality
Performed with Light Dumbbell
100 Meter Run
10 Single Dumbbell Rows (Each Side) https://youtu.be/izacInNZMWs
10 Single Dumbbell Strict Press (Each Side)
10 Single Dumbbell Deadlifts (Each Side) https://youtu.be/S40eu8aKP18
Metcon
Cinnamon Swirl (At Home) (AMRAP – Rounds and Reps)
AMRAP 20:
200 Meter Run
5 Strict Pull-ups
10 Double Dumbbell Push Presses
15 Double Dumbbell Deadlifts
STIMULUS
DESCRIPTION
Today’s workout is long and balanced
Over the 20 minutes we’ll work through some cardio, strict gymnastics, and weightlifting
We can expect to complete around 7-10 rounds when all is said and done
This works out to a round about every 2-3 minutes
STRICT PULL-UPS
Choose a rep number or variation that allows you to complete this station in 1-2 sets each round
DUMBBELL MOVEMENTS
These weight is intended to be fairly light for the push presses and deadlifts today
We’ll choose our weight based off the more challenging movement – the push press
This should be a weight that allows you to complete the 10 push press and 15 deadlifts in 1-2 sets each round
Adjust the reps up or down based on what weights you have available at home
Light Weights: 15 Push Press + 21 Deadlifts
Heavier Weights: 7 Push Press + 9 Deadlifts
MODIFICATIONS
STRICT PULL-UPS
Double Dumbbell Rows
Single Dumbbell Row (7 Each Side) https://youtu.be/izacInNZMWs
Odd Object Rows (2x Reps) https://youtu.be/5bTX5qKWtEA
DOUBLE DUMBBELL PUSH PRESS
Single Dumbbell Push Press (5 Each Side)
Odd Object Push Press
DOUBLE DUMBBELL DEADLIFTS
Single Dumbbell Deadlifts (10 Each Side)
Odd Object Deadlifts
200 METER RUNS
15 x 10 Meter Shuttle Runs
15 Box Jumps
15 Mountain Climbers
15 Weighted Step-ups
15 Tuck Jumps
Extra Credit
Metcon (No Measure)
BODY ARMOR
Accumulate 3 Minutes in a Weighted Hollow Hold
Every Break: 30 Second Arch Hold
STIMULUS
DESCRIPTION
Working both sides of the body in this midline focused Body Armor
Holding a plate or light weight behind your head, you’ll accumulate 3 minutes in a weighted hollow hold
Choose a load that allows you to complete at least 30 seconds at a time
Every time you drop from the hollow position, flip over and complete a 30 second arch hold before returning to the hollow position
This piece is not for time – so aim for quality body positions
MOVEMENT VIDEOS
Weighted Hollow Hold: https://youtu.be/xvzrhuOlGBI
Arch Hold: https://youtu.be/uHWynZ3tmvU
MODIFICATIONS
HOLLOW HOLD
No Weight
Reduce Time
Hands By Side
Knees Tucked Into Chest
Front Plank
ARCH HOLD
Reduce Time