CrossFit Indian Trail – At Home

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Warm-up

Warm-up (No Measure)

https://youtu.be/H_ry8269SjI

WARMUP

6 Minutes For Quality

3 Inchworms http://youtu.be/gDweumAbvfQ

6 Russian Baby Makers http://youtu.be/HWHZp47EzgE

9 Double Dumbbell Romanian Deadlifts https://youtu.be/UusnXPidzss

Metcon

Nasty Dozen (AMRAP – Rounds and Reps)

AMRAP 12:

50 Air Squats

7 Strict Pull-ups

10 Double Dumbbell Power Cleans
STIMULUS

DESCRIPTION

“Nasty Dozen” is a twist on an old school CrossFit Benchmark workout that balances weightlifting and gymnastics

Choose weights and variations that allow you to complete 3-4 rounds over the 12 minutes of work

This works out to a round every 3-4 minutes

STRICT PULL-UPS

Within the workout, this should be a station you can clear in 1 minute or less

Adjust reps or choose from another variation listed in “subs” to match that recommendation

DUMBBELL POWER CLEANS

One head of the dumbbell makes contact on the ground outside of the feet for this movement

There is no prescribed loading, as everyone has different dumbbells available at home

Ideally, we’re clearing this station in 1-3 quick sets

If you only have heavy dumbbells, you can bring the reps down to something like 7

If you only have really light dumbbells, you can increase the reps to something like 14 or 21 to get the right stimulus

MODIFICATIONS

STRICT PULL-UPS

Inverted Rows https://youtu.be/wdadrFLlC2s

Barbell Bent Over Rows https://youtu.be/64DqGCc5ggQ

Double Dumbbell Rows

Single Dumbbell Row (7 Each Side) https://youtu.be/izacInNZMWs

Odd Object Rows (2x Reps) https://youtu.be/5bTX5qKWtEA

Extra Credit

Metcon (No Measure)

BODY ARMOR

On the 1:30 x 6 Sets:

Weighted Split Squat Complex

Unweighted Split Squat Complex

1 Split Squat Complex:

7 Bottom Range Split Squats

7 Top Range Split Squats

7 Full Range Split Squats
STIMULUS

DESCRIPTION

Sets begin every 90 seconds in this lower body focused Body Armor

Start Times: 0:00-1:30-3:00-4:30-6:00-7:30

One set is considered to be the weighted complex + the unweighted complex (42 total reps)

Alternate legs after every set for a total of 3 each side

It is your choice on loading for the weighted portion

Choose a weight that you are able to complete unbroken each set – opting for speed over weight

Elevate your back leg on anything between knee and hip height (counter tops, chair, bench…)

If you do not have any loads, not even a backpack to hold, complete all unweighted sets

Compare notes to 4/13/20

MOVEMENT VIDEO

Complex Demo: https://www.youtube.com/watch?v=CVWwxmFeZu4&feature=youtu.be