CrossFit Indian Trail – At Home

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Warm-up

Warm-up (No Measure)

“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins

There will be a final cup of morning coffee for us.

There will be the last chance for us to listen to the radio.

And if we are lucky enough to have kids, there will be a last time we get to sit in traffic as we drive them to school.

As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes. We start to see the abundance in life again, versus it being blended into the background.

GENERAL WARM-UP

1 Round

30 Seconds Active Spidermans

1 Push-up

30 Seconds Moutain Climbers

2 Push-ups

30 Seconds Down Dog

3 Push-ups

30 Seconds Frog Hops

4 Push-ups

30 Seconds Slow Burpees

5 Push-ups

Metcon

Opposite Day (At Home) (Time)

30-20-10:

Alternating Dumbbell Power Snatches (50/35)

Push-ups

Directly Into…

10-20-30:

Alternating Dumbbell Hang Clean and Jerks (50/35)

Burpees
WORKOUT BRIEF

DESCRIPTION

We’ll work through back-to-back couplet workouts that combine a dumbbell movement with a “floor” movement

You’ll start off by completing all the reps of power snatches and push-ups in part 1 before advancing to part 2

There is no rest between part 1 and 2 – you’ll move directly from one to the next

Your score is the total time it takes to complete the 240 reps

The intended time range for this workout is between 14-24 minutes

ALTERNATING DUMBBELL POWER SNATCHES

Alternate hands each rep for a total of 15-10-5 each side

Both heads of the bell should make contact with the floor

Choose a weight for both dumbbell movements that you can complete for 30+ reps unbroken when fresh

You can also adjust the reps as needed [21-15-9, 15-12-9…]

ALTERNATING DUMBBELL HANG CLEAN AND JERKS

You’ll also switch hands every rep on the hang clean and jerks

For the hang clean, swing the bell between the legs like a kettlebell swing

For the jerk, you can push press or push jerk the weight overhead

Click Here to see a demo video

PUSH-UPS

If you have over 30 push-ups unbroken when fresh, let’s complete this piece as written

If you’re not quite there, consider reducing the reps or choosing a modification

Completing this station as 21-15-9 reduces the reps from 60 to 45

BURPEES

The burpees today are standard burpees

The chest and thighs make contact with the ground in the bottom

You can jump or step up off the floor

Finish the movement at full extension with some air under the feet and a clap overhead

Extra Credit

Metcon (No Measure)

BODY ARMOR

AMRAP 5:

1 Curl + 1 Strict Press (left arm, then right)

1 Curl + 2 Strict Presses (left arm, then right)

1 Curl + 3 Strict Presses (left arm, then right)

Continue to add (1) strict press.
STIMULUS

DESCRIPTION

Todays Body Armor will target the biceps and shoulders

The “set” is completed on a single side before transitioning

Complete 1 curl, and 1 press on the left side, and then the same for right

Next we’ll complete 1 curl and *2* strict presses on the left side, and then same for the right

Continuing on for five minutes

Each time we complete the left and right side, that completes a single round