CrossFit Indian Trail – At Home
Warm-up
Warm-up (No Measure)
“I go and look at a stonecutter hammering away at his rock perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that blow that did it, but all that had gone before.” – Jacob Riis
We crave the confirmation of progress. Whether that be weekly increases in weights, continual raises at work, or anything between. It can be in our nature to seek out those signals. Yet we can learn something from the stonecutter.
When a stonecutter addresses his next task, splitting a giant stone in two, he starts hammering away. One blow at a time, he lines up each and every strike with meticulous precision. 10 strikes pass by, and there is no visible change to the stone. 50 strikes go by, and still no visible change. No cracks, dents, or any indication of… anything. 100 strikes pass, and, the same. On the 101st strike, it splits in two.
Through the 100 strikes, there wasn’t an external signal or sign that this was working. But beneath the surface, invisible to the eye, the stone was splitting with each passing blow. It wasn’t something different about the final strike… it was instead the culmination of all 101 blows. Impossible without a single one of them.
True change takes place from the inside out. And much like the stonecutter, we have two options: to spend emotional energy worrying if we’re making progress, or to have full faith in the process, spending every ounce of focus we have on that next strike.
WARMUP
200 Meter Run
2 Rounds:
30 Seconds Inchworm to Push-ups
30 Seconds Active Spidermans
30 Seconds Russian Baby Makers
200 Meter Run
2 Rounds:
30 Seconds Pausing Air Squats (3 Seconds in Bottom)
30 Seconds Dead Hang From Pull-up Bar
30 Seconds Front Plank to Push-up Plank
200 Meter Run
2 Rounds:
3 Strict Pull-ups
6 Push-ups
9 Air Squats
PRACTICE ROUND
2 Rounds
100 Meter Run
4 Renegade Rows
6 Push-ups
9 Air Squats
Metcon
Murph (ISH) (Time)
For Time:
1 Mile Run
100 Renegade Rows
200 Push-ups
300 Air Squats
1 Mile Run
STIMULUS
DESCRIPTION
Every Memorial Day, we perform the Hero Workout “Murph”, which honors Lt. Michael Murphy
This is a longer, high volume bodyweight workout
The RX version of Murph includes 100 pull-ups vs 100 renegade rows
You can partition the reps however you see fit
A common option here is 20 rounds of 5-10-15
There is also the option to wear a 20/14 pound vest (9/6 Kilos)
Choose a rep scheme and variations that will allow you to complete this workout in 45 minutes or less
UPPER BODY MOVEMENTS
Choose options for the upper body movements that allow you to complete the partitioned rows in 1 set and the push-ups within 1-3 sets within the workout
If a weight vest will prevent you from being able to accomplish this, we recommend completing the workout with just your bodyweight
MODIFICATIONS
RUN
200 Mountain Climbers
100 Burpees
8 min. AMRAP line hops
PUSH-UPS
Reduce Reps
Elevate Hands (Box or Bench)
Knee Push-ups
RENEGADE ROWS
100 Inverted Rows
Dumbbell Plank Rows (100 Each Side)
Double Dumbbell Bent Over Row (100 Total)
Single Arm Bent Over Rows (100 Each Side)
Odd Object Bent Over Rows