CrossFit Indian Trail – At Home

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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