CrossFit Indian Trail – At Home
Warm-up
Warm-up (No Measure)
“Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius
For Quality:
2 Inchworms http://youtu.be/gDweumAbvfQ
2 Strict Pull-ups
2 Broad Jumps https://youtu.be/izDWZyY0d-0
4 Inchworms
4 Strict Pull-ups
4 Broad Jumps
6 Inchworms
6 Strict Pull-ups
6 Broad Jumps
Metcon
Cairo (AMRAP – Reps)
Ascending Ladder for 15:00:
3 Strict Pull-Ups
3 Single Arm Dumbbell Squat Cleans
3 Dumbbell Facing Burpees
6 Strict Pull-Ups
6 Single Arm Dumbbell Squat Cleans
6 Dumbbell Facing Burpees
*Continue adding 3 reps to each movements
*Athlete’s choice on when to alternate hands on the single arm cleans.
Stimulus
Let’s see how far we can get in this 15 Minute workout
After each set of burpees we’ll add 3 reps to each movement
Athlete’s choice on when to alternate hands on the single arm cleans.
Choose rep schemes to hold onto through the workout that will allow us to continue good movement patterns
We want planned breaks here, and not to get forced into long breaks
Movement Videos
Single Arm Dumbbell Squat Cleans https://youtu.be/c-_Gw_BC-RI
Cairo (No Equipment Version) (AMRAP – Reps)
Ascending Ladder for 15:00:
2 Odd-Object to Shoulder
2 Odd-Object Goblet Squats
2 Odd-Object Facing Burpees
4 Odd-Object to Shoulder
4 Odd-Object Goblet Squats
4 Odd- Object Facing Burpees
*Continue to add 2 reps to each movement
Stimulus
Let’s see how far we can get in this 15 Minute workout
After each set of burpees we’ll add 2 reps to each movement
Let’s try to hold on to the Odd-Object through the squats and break up the Odd-Object to shoulder when we need to
Your score here will be total rounds + reps * For Example *
If you complete the rounds of 12’s for each movement and make it through 14 Odd-Object to Shoulder and 10 Odd-Object Goblet Squats your score would be 12+24
We want planned breaks here, and not to get forced into long breaks
Movement Videos
Odd-Object to Shoulder https://youtu.be/XFG7MQU1uS0