CrossFit Indian Trail – At Home
Warm-up
Warm-up (No Measure)
“When you have one foot in the past, and one in the future, you piss on the present.” – Dan Harris
It’s tempting to daydream about the future, and it’s far too easy to dwell on the past. Being present is ironically the most challenging of the three.
Depression is when we dwell on the past. Anxiety is the fear of the future. And neither lead to happiness.
Happiness is not something we find in the past, and it’s definitely not something we postpone for the future. It is something we design for the present.
WARM-UP
30 Seconds Each
Single Unders
Active Spidermans
Mountain Climbers
Single Unders
Frog Hops
Active Samson
Single Unders
Inchworms to Push-up
Slow Burpees
Single Dumbbell Warmup (Light Weight)
20 Seconds Each Side
Deadlifts
High Pulls
Lateral Hops Over Dumbbell
Russian Swings
Strict Press
Metcon
Cookie Monster (At Home) (AMRAP – Rounds and Reps)
AMRAP 15:
20 Single Arm Dumbbell Snatches(50/35)
40 Double-Unders
20 Burpees
40 Double-Unders
STIMULUS
DESCRIPTION
This 15-minute workout features a single dumbbell weightlifting movement and two bodyweight movements
The intended scoring range for this workout is between 3-5 rounds
This works out to a round every 3-5 minutes
Compare your scores to the “Home Gym” workout from March 30, 2020
SINGLE ARM DUMBBELL POWER SNATCHES
Alternate arms each rep for a total of 10 each side
This should be a load that allows you to complete 25+ reps unbroken when fresh
Both heads of the dumbbell should touch between in the feet in the bottom of every rep
DOUBLE UNDERS
Choose a rep number or variation that allows you to clear this station in 45 seconds or less
See further down the page for a list of subs
BURPEES
The burpees in todays workout are standard burpees
The chest and thighs touch the floor in the bottom
You can jump up or step up off the floor
Jump to full extension with a small clap overhead and some air under the feet at the top”
MODIFICATIONS
SINGLE ARM DUMBBELL SNATCHES
Odd Object Ground to Overhead
DOUBLE UNDERS
Practice Time Caps
Double Taps [Equal Reps]
Line Hops [Equal Reps]
Over-and-Back Dumbbell Hops [1/2 Reps]
BURPEES
Machine Calories
Extra Credit
Metcon (No Measure)
BODY ARMOR
3 Giant Sets:
Max Strict Pull-Ups
Max Alternating Dumbbell Strict Presses
Rest 2:00 between rounds.
STIMULUS
DESCRIPTION
Todays Body Armor will revisit the pull/press combination
Three sets of back-to-back max effort sets… pull-ups, then presses
On the pull-ups, coming to a dead-hang still constitutes as part of the set
It’s when we take our hands off the bar, or feet to the ground, that terminates it
On the dumbbell strict presses, this is max effort on a single side, and then changing arms