CrossFit Indian Trail – At Home
Warm-up
Warm-up (No Measure)
“As is a tale, so is life: not how long it is, but how good it is, is what matters.” – Seneca
It’s a cliche to say life is short.
Yet, life is plenty long. If that is, we spend it intentionally.
At first glance, this quote can be interpreted as a means to fight back procrastination. Another interpretation is action in different way. Instead of focusing on doing more, on accomplishing more… *appreciate* more. In a world where the norm is do more and more… it’s a step back. So that, we can take in the moments we have in front of us. So that we can focus on the quality of the most important parts of our lives, as opposed to being caught up in the “gold rush”.
If we can live with both intention and gratitude, life will be plenty long.
GENERAL WARM-UP
1 Round
1 Minute Active Samson
45 Seconds Down Dog
30 Seconds Side Plank (Right)
1 Minute Inchworms to Push-ups
45 Seconds Up Dog
30 Seconds Side Plank (Left)
1 Minute Active Spiderman + Hamstring Stretch
45 Seconds Push-up to Down Dog
30 Seconds Front Plank
Metcon
Sweat Sixteen (At Home) (AMRAP – Rounds and Reps)
“Sweat Sixteen”
AMRAP 16:
100 Meter Farmers Carry (50’s/35’s)
20 Double Dumbbell Deadlifts (50’s/35’s)
30 AbMat Sit-up
STIMULUS
DESCRIPTION
This triplet workout is centered around some “grunt work” style movements performed with a pair of dumbbells
Rotating through an double dumbbell carry, a lower body pull, and midline movement will allow you to keep moving with intensity through the 16 minutes of work
The intended scoring target for this workout is 4+ rounds [1 Round Every 4 Minutes]
FARMERS CARRY
You’ll hold 2 dumbbells for this 100 meters farmers carry
Choose a weight here that allows you to complete the 200 meters unbroken when fresh
DOUBLE DUMBBELL DEADLIFTS
Only one head of each dumbbell has to make contact with the ground in the bottom of each rep
If you chose the right weight for the carry, it will very likely be the right weight for the deadlifts
This should be a load that allows you to complete the 35+ reps unbroken when fresh
Click Here for a demo video of the double dumbbell deadlift
Extra Credit
Metcon (No Measure)
BODY ARMOR
AMRAP 5: Strict Pull-Ups
Every Minute on the Minute: 7 Dumbbell Pushups
STIMULUS
DESCRIPTION
Todays Body Armor will target the upper body through a pull/push combination
The task is max strict pull-ups in five minutes
The catch however is that every minute, to include the start, we complete 7 DB Pushups
The reps are completed with hands on the dumbbells, creating a slight deficit pushup
MODIFICATIONS
STRICT PULL-UPS
Use Band
Rows
DUMBBELL PUSHUPS
Reduce Reps
Remove Dumbbells (regular pushups)