CrossFit Indian Trail – At Home
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