CrossFit Indian Trail – At Home

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Warm-up

Warm-up (No Measure)

“Our patience will achieve more than our force.” – Edmund Burke

We are emotional beings. And we can only be rational, after we’ve been emotional.

When we see someone who is composed under adversity, it’s not that they aren’t an emotional person. Those feelings are there. What’s different (compared to the explosive nature of a “hot head”) is the closing of a certain gap. That of between an emotional reaction, and the subsequent replacement of rational thought.

Abraham Lincoln exercised this understanding through his “hot letters”. When he became fuming mad at someone, he forced himself to complete a task before taking his wrath directly to the individual. He wrote a letter to the offender, outlining all the wrongs and misdoings that have been committed. He held nothing back. Then, he would fold it up, place the letter in an envelope, place it in his desk drawer, and… never send it.

Think through the last time we lost our temper on someone. Was it worth it? Emotions will cool. And we can proceed in a more reasonable fashion that we won’t regret. We just need to acknowledge that gap, and work ourselves there through patience.

MOBILITY

Barbell Ankle Stretch

Wrist Stretch

Front Squat Hold

ACTIVATION

2-3 Rounds For Quality:

:20 Second Single Unders

:20 Second Banded Pull Aparts

:20 Second Active Spiderman

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon

Dirt Nap (At Home) (Time)

3 Rounds:

15 Double Dumbbell Hang Squat Cleans (50’s/35’s)

15 Lateral Dumbbell Burpees

Extra Credit

Metcon (No Measure)

BODY ARMOR

For Time:

100 Jumping Lunges

On the Minute (to include the 0:00):

5 Double Dumbbell Thrusters

*5:00 Time Cap
STIMULUS

Today’s Body Armor targets squatting stamina

The task is 100 jumping lunges for time

On the Minute, to include the start, we’ll complete a “buy-in”

These 5 Double DB Thrusters do not contribute towards the 100 jumping lunges