CrossFit Indian Trail – At Home
Warm-up
Warm-up (No Measure)
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