CrossFit Indian Trail – At Home
Warm-up
Warm-up (No Measure)
“Everyone makes mistakes. Not everyone owns them.”
Learning starts with ownership.
No one is infallible. We will all make mistakes. And we will all be part of mistakes that involve a host of other people and moving parts. But even there, even when it’s easy to blame the situation or another… let’s look inward.
To ask ourselves the simple question – “What could I have done better?” The pitfall is to think of what *others* could do, but that’s the immediate back door out of improvement. Everything starts with taking responsibility.
GENERAL WARM-UP
30 Seconds
Single Unders
Lateral Squats
Single Dumbbell Row (Holding Both Bells)
Single Unders
Pausing Air Squats
Single Arm Row (30 Seconds Each Side)
Single Unders
Dumbbell Goblet Squats (Light Weight)
Single Arm Plank Row (30 Seconds Each Side)
Metcon
Double Knot (At Home) (Time)
For Time:
100 Double Unders
21 Strict Pull-ups
21 Double Dumbbell Squat Cleans (50’s/35’s)
75 Double Unders
15 Strict Pull-ups
15 Double Dumbbell Squat Cleans (50’s/35’s)
50 Double Unders
9 Strict Pull-ups
9 Double Dumbbell Squat Cleans (50’s/35’s)
RX – Single Dumbbell
RX+ – Double Dumbbell
WORKOUT BRIEF
DESCRIPTION
Today’s descending rep scheme workout balances out two gymnastics movements with moderate weight dummbbell squats cleans
The intended time range for this workout is between 12-20 minutes
DOUBLE UNDERS
If you have 75+ double unders unbroken when fresh, look to complete this piece unbroken
If you’re not there yet, consider reducing the reps or choosing a modification from further down the page
Some common rep scheme mods are:
75-50-25
50-35-20
STRICT PULL-UPS
If you have 15+ strict pull-ups unbroken when fresh, we recommend completing this workout as written
If you’re not quite there, consider reducing the rep number or choosing a modification from further down the page
Some common rep scheme mods are:
15-12-9
12-9-6
9-6-3
DOUBLE DUMBBELLL SQUAT CLEANS
Choose a moderate pair of dummbells that you could cycle for 12+ reps unbroken when fresh
Within the workout, we’re looking to chip away at small, manageable sets on this movement
One head of the dumbbell will touch the ground on the outside of the feet at the beginning of each rep
MODIFICATIONS
DOUBLE UNDERS
Double Taps [Equal Reps]
Line Hops [Equal Reps]
Over-and-Back Dumbbell Hops [1/2 Reps]
STRICT PULL-UPS
Renegade Rows [Equal Reps]
Dumbbell Rows From Plank Position [Equal Reps Each Side]
Double Dumbbell Bent Over Rows [2x Reps]
Single Dumbbell Bent Over Rows [2x Reps Each Side]
Odd Object Bent Over Rows [2x Reps]
Extra Credit
Metcon (No Measure)
3 Giant Sets:
10 Weighted Bulgarian Split Squats (left)
10 Weighted Bulgarian Spit Squats (right)
10 Air Squat Jumps for Max Height
Rest 1:00 between
STIMULUS
DESCRIPTION
Todays Body Armor will focuses on leg strength and explosiveness
The set starts with 10 weighted split squats on each side
The set finishes with 10 air squat jumps, where we will explosively come out of the squat into a max height jump
MODIFICATIONS
WEIGHTED BULGARIAN SPLIT SQUATS
Unweighted
Step-Back Lunges