CrossFit Indian Trail – At Home
Warm-up
Warm-up (No Measure)
“Sometimes you will never know the value of a moment, until it becomes a memory.” – Dr Suess
Words from a childrens’ book, but words that reach far beyond.
It’s easy to get caught up in “life”.
To be so focused on chasing our next goal. Hunting that next accomplishment.
Dr Suess gives us a grounding thought: to value the present. To appreciate the moments in front of us, despite how tempting it may be to look ahead. In today’s world, we’re moving faster than ever. Planning more than ever. Forecasting more than ever. But in all the plans that we could possibly dream up, regardless of how big and audacious as they may be, do not create memories. Only today can.
MOBILITY
Straddle Stretch
Front Rack Stretch
Pigeon Pose + Wrist Stretch
ACTIVATION
3 Rounds:
30 Seconds Each:
Easy-Moderate-Hard Bike
Push-up to Down Dog
Russian Kettlebell Swings (Light Weight)
5 Air Squats + Hold remainder of :30 Seconds
Metcon
Floor It (At Home) (Time)
On The 5:00 x 5 Rounds:
150′ Bear Crawl
35 AbMat Sit-Ups
20 Double DB Deadlifts (50’s/35’s)
Score is your slowest round.
Extra Credit
Metcon (No Measure)
BODY ARMOR
3 Giant Sets:
:30s Single Arm Bent Over Row Hold (right)
:30s Single Arm Bent Over Row Hold (left)
:30s Single Arm DB Overhead Hold (right)
:30s Single Arm DB Overhead Hold (left)
Rest 1:00 between
STIMULUS
Today’s Body Armor focuses on midline through static positions
On the static row holds, we have a single arm on a bench/box/platform as we assume the bent over row position (roughly 45 degrees)
On the overhead static holds, focus on cinching down the ribcage of the opposite side
On both movements, we are thinking of a squared off front. Abs are on and strong as we work to maintain a neutral position despite the uneven loading