CrossFit Indian Trail – At Home
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