CrossFit Indian Trail – At Home
Warm-up
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?
WARMUP
2 Sets
30 Seconds Single Leg Glute Bridge (Each Side) https://www.youtube.com/watch?v=TQt2I73oL6Y
30 Seconds Front Plank
30 Seconds Glute Bridge https://youtu.be/iRImeYTD2jU
30 Seconds Air Squats
30 Seconds Glute Bridge Walkouts https://youtu.be/gp4VBp8_WSY
30 Seconds Inchworm to Push-up https://youtu.be/Et0WRT6Q3sA
Metcon
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
STIMULUS
DESCRIPTION
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
BURPEES
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
DUMBBELL MOVEMENTS
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
MODIFICATIONS
ODD OBJECT VARIATIONS
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
STIMULUS
DESCRIPTION
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
MODIFICATIONS
PUSH-UPS
Hand Release Push-ups Video
Elevate Hands to Box or Bench
Knee Push-ups
DOUBLE DUMBBELL MOVEMENTS
Use a Single Dumbbell (30 Seconds Each Side)
MOVEMENT VIDEOS
Double Dumbbell Row: https://youtu.be/SdKsMzdkYZw
Double Dumbbell Romanian Deadlifts: https://youtu.be/UusnXPidzss