CrossFit Indian Trail – At Home

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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