CrossFit Indian Trail – At Home

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Warm-up (No Measure)

“Life is a wonderful, wonderful opera… except that it hurts.” – Joseph Campbell

Our life is a summation of what we think about. It’s what the human brain is programmed to do – to pay attention to what we’re thinking about.

If we are in the market to buy a silver Toyota, all we see are silver Toyotas on the road. It’s as if they suddenly appeared out of the sky, yet… they were there all along. It’s called the “Reticular Activation System”. We simple notice more of something if we’re focused on it.

Now replace the silver Toyota with a harmful emotion… such as feeling like the world is out to get us. Feeling like we aren’t important. Feeling frustrated. It becomes exaggerated, monopolizing our thoughts. If we look for the negative, it will be there in droves. But… if we look for the positive, it will be there just as powerfully.

Are we going to see the wonderful opera, or are we going to be distracted by the pain?


2 Sets

30 Seconds Single Leg Glute Bridge (Each Side)

30 Seconds Front Plank

30 Seconds Glute Bridge

30 Seconds Air Squats

30 Seconds Glute Bridge Walkouts

30 Seconds Inchworm to Push-up


eHarmony (At Home) (Time)

For Time:

30 Single Dumbbell Deadlifts

30 Single Dumbbell Russian Swings

30 Single Dumbbell Goblet Squats

30 Single Dumbbell Hang Squat Cleans

30 Single Dumbbell Power Snatches

30 Single Dumbbell Overhead Squats

*On the Minute: 5 Burpees


Burpees at the top of every minute will interrupt your progress on this chipper workout

Starting on the 0:00 and every minute thereafter, you’ll complete 5 standard burpees

With whatever time remains in the minute, complete as many reps of the dumbbell movements as you can

After each set of burpees, pick up wherever you left off in the round

The workout ends following your 30th single dumbbell overhead squat

We expect this workout to take between 12-16 minutes to complete


This number is meant to be relatively small

This station ideally takes 20 seconds or less to complete, giving you 40 seconds to work through the scored movements

Adjust the rep number as needed to meet this stimulus

Being standard burpees, you’ll clap at full extension with some air under the feet at the finish


We’ll use a single, moderate weight dumbbell for all 6 movements today

Choose your weight based off the most challenging movement for you – likely the overhead squat

This should be a load that you could cycle for 15+ reps unbroken when fresh

Within the workout, you should be able to hold on for 10 reps at a time before dropping on each movement

You’ll alternate arms every 5 reps on the following movements:

Dumbbell Deadlifts

Dumbbell Russian Swings

Dumbbell Overhead Squats

You’ll alternate arms every 1 rep on the following movements:

Dumbbell Hang Squat Cleans

Dumbbell Power Snatches



Odd Object Deadlifts

Odd Object Russian Swings

Odd Object Goblet Squats

Odd Object Hang Squat Cleans

Odd Object Power Snatches

Odd Object Overhead Squats

Extra Credit

Metcon (No Measure)

Body Armor

3 Rounds:

30 Seconds Max Double Dumbbell Row

30 Seconds Max Chest Slap Push-ups

30 Seconds Max Double Dumbbell Romanian Deadlifts

30 Seconds Max Push-ups

Rest 1 Minute Between Sets


Todays Body Armor will target the front side and the back side of the body

Each round lasts 2 minutes and is followed by 1 minute of rest

In these 30 second windows, you’ll accumulate as many reps as you can

We’ll alternate between a pulling movement and a pressing movement

This will allow you to keep moving for the majority of the 30 seconds



Hand Release Push-ups Video

Elevate Hands to Box or Bench

Knee Push-ups


Use a Single Dumbbell (30 Seconds Each Side)


Double Dumbbell Row:

Double Dumbbell Romanian Deadlifts: