CrossFit Indian Trail – At Home
Warm-up
Warm-up (No Measure)
“Leadership is not about being in charge. Leadership is about taking care of those in your charge.” – Simon Sinek
What defines a leader? Is it promotion, titles, or status? We realize that is not the case.
We’ve all met others at some point in our lives that were, title wise, on an identical level. Both been students in school, teammates on a sports team, or co-workers in a job. Yet something set them apart. We don’t remember them for what they said or did, but instead, for how they made us feel.
There’s a line that’s been said a million times over.
“Why did you do it?”
“Because he (or she) would have done it for me”.
True leadership is not a title.
WARM-UP:
5 Rounds:
5 Russian Baby Makers http://youtu.be/HWHZp47EzgE
10 Calorie Bike
15 Scapular Push-ups
Metcon
Cookie Monster (AMRAP – Rounds and Reps)
AMRAP 15:
20 Single Arm Dumbbell Snatches
40 Double-Unders
20 Burpees
40 Double-Unders
STIMULUS
Looking to complete 5+ rounds in this 15 minute AMRAP
Find a moderate- heavy weight on the DB that will allow you to complete the set unbroken
The main thing to consider today is how to attack the burpees, this is likely where people will get held up
Aim to complete the double unders unbroken
Cookie Monster (No Equipment) (AMRAP – Rounds and Reps)
AMRAP 15:
20 “Odd-Object” Ground-to-Overhead
20 Lateral Hops over “Odd-Object”
20 Burpees
20 Lateral Hops over “Odd-Object”
STIMULUS
Looking to complete 5+ rounds in this 15 minute AMRAP
Set up the “Odd-Object” add a moderare-heavy weight that will allow you to complete the set unbroken
The main thing to consider today is how to attack the burpees, this is likely where people will get held up
Aim to find a rhythym on the lateral hops and complete the lateral hops unbroken
MOVEMENT VIDEOS
How to create an Odd-Object https://youtu.be/babynjrLqbg
Odd-Object Ground to Overhead https://youtu.be/kRsckQhX0is