Announcements
Happy Birthday Jeremy Walker!
CrossFit Indian Trail – At Home
Warm-up
Warm-up (No Measure)
WARMUP
5-4-3-2-1:
Inchworm to Push-ups https://youtu.be/Et0WRT6Q3sA
After Each Set:
30 Second Hollow Hold https://youtu.be/EJvFiNvuuXw
30 Seconds Over and Back Dumbbell Hops https://youtu.be/N9wJ3p1o69I
30 Seconds Goblet Squats (Light Weight) https://www.youtube.com/watch?v=bJWKhWkVmPA0
Metcon
Sfran (Time)
21-15-9:
Double Dumbbell Thrusters
Strict Pull-ups
STIMULUS
DESCRIPTION
“Sfran” is a variation of the popular workout “Fran”
With strict pull-ups and double dumbbell thrusters, this variation is intended to be slower than the typical sprint style benchmark
However, since the workout alternates between a total body press and an upper body pull, we’ll be able to keep the intensity relatively high
We expect this piece to take around 8-12 minutes to complete
DOUBLE DUMBBELL THRUSTERS
In a perfect world, we’re using weights that allow you to complete each round of thrusters within 2-3 sets
Understanding that everyone has different weights available at home, you can increase or decrease reps based on your loading
Heavier Weight Option: 15-12-9 or 12-9-6
Lighter Weight Option: 30-20-10 or 27-21-15
See “modifications” section for more options
STRICT PULL-UPS
If you have 10+ unbroken strict pull-ups when fresh, let’s try this workout as written
If you’re not quite there, consider reducing reps or completing another variation listed in “modifications”
MODIFICATIONS
DOUBLE DUMBBELL THRUSTERS
Single Dumbbell Goblet Thruster https://youtu.be/-R_zfwIR3nU
Odd Object Thruster https://youtu.be/qsHkVCkeab0
3x Squat Jumps
STRICT PULL-UPS
2x Odd Object Rows https://youtu.be/5bTX5qKWtEA
Barbell Bent Over Rows
Single Arm Bent Over Row (Full Reps Each Side) https://youtu.be/izacInNZMWs
Dumbbell Rows From Push-up Position https://youtu.be/kNwcFuu9zXA
Inverted Row https://youtu.be/wdadrFLlC2s
Extra Credit
Metcon (No Measure)
Body Armor
3 Rounds:
:30 Static Weighted Bulgarian Split Squat (Left)
:30 Max Unweighted Bulgarian Split Squats (Left)
:30 Static Weighted Bulgarian Split Squat (Right)
:30 Max Unweighted Bulgarian Split Squats (Right)
Rest 1 Minute Between Rounds
STIMULUS
Alternating between a static hold with weight into regular reps with no weight
This hold will be in the active bottom position of the Bulgarian Split Squat
Choose a weight for the static hold that allows you to hold for the whole 30 seconds
Drop the weight at the 30 second mark and immediately transition into the unweighted reps
You’ll stay on one leg for 1 minute before switching to the other
MOVEMENT VIDEOS
Static Weighted Bulgarian Split Squat: https://youtu.be/xKQWulBTSos
Unweighted Bulgarian Split Squat: https://youtu.be/pDJa_bdtpIY