CrossFit Indian Trail – At Home
Warm-up
Warm-up (No Measure)
“One can have no smaller or greater mastery, than mastery of oneself.” – Leonardo DiVinci
Leonardi DiVinci was one of the first documented individuals to believe that humans could take flight. Before such an idea became a mainstream success… talk about a horrific idea! The thought of hurling a human into the air, like a bird, with no guarantee of landing.
The above quote speaks to his greatest accomplishment. His mastery over his mind. He well knew of the risks, and well recognized the fears. But he believed it to be possible through it all.
The one person that will stop of us from doing what we want to do, looks back at us in the mirror.
It’s good to acknowledge that the primary job of our brain is to keep us safe. It’s going to try to keep us away from risk, danger, and failure.
It’s you versus you.
GENERAL WARM-UP
3 Rounds
20 Seconds Active Spidermans
10 Seconds Air Squats
20 Seconds Push-up to Down Dog
10 Seconds Air Squats
20 Seconds Active Samson
10 Seconds Air Squats
20 Seconds Shoulder Taps
10 Seconds Air Squats
Metcon
7-on-7 (At Home) (2 Rounds for reps)
AMRAP 7:
4 Strict Pull-ups
8 Double Dumbbell Step Back Lunges (50’s/35’s)
12 Push-ups
16 AbMat Sit-ups
Rest 3 Minutes
AMRAP 7:
4 Strict Pull-ups
8 Single Dumbbell Step Back Lunges (50/35)
12 Push-ups
16 AbMat Sit-ups
WORKOUT BRIEF
DESCRIPTION
This two part workout features gymnastics and weightlifting components
The reps stay the same in the second AMRAP 7, but the step back lunge weight will decrease
This 50% drop in weight is designed to allow you to complete a similar amount of work despite the fatigue
Record your total rounds and reps for both parts, as your score is the sum total of the 2 efforts
Choose weights and variations that will allow you to complete at least 3+ rounds in each AMRAP
STRICT PULL-UPS
If you have 12+ strict pull-ups unbroken when fresh, let’s look to complete this station as written
If you’re not quite there, consider reducing reps or choose a modification from further down the page
DUMBBELL STEP BACK LUNGES
There are two kinds of lunges in today’s workout:
1st 7 Minutes: Double Dumbbell Step Back Lunges
2nd 7 Minutes: Single Dumbbell Step Back Lunges
The weight for both types of lunges should be something that allows you to complete the 8 reps unbroken each round
You’ll complete 8 total reps or 4 each side, alternating legs every rep
You can hold the dumbbells wherever is most comfortable for you during this movement (hang, shoulders, etc…)
The back knee should touch the ground and the lower body should reach full extension before changing sides
PUSH-UPS
If you have over 20 good push-ups unbroken when fresh, let’s look to complete this station as written
If you’re not quite there, consider reducing reps or choose a modification from further down the page
ABMAT SIT-UPS
If you don’t have an AbMat available, anchor your feet under dumbbells or a couch
Extra Credit
Metcon (No Measure)
BODY ARMOR
4 Giant Sets:
:30s Max Strict Toes to Bar
:30s Max Dumbbell Bench Press
:30s Max Strict Toes to Bar
Rest 1:30
STIMULUS
DESCRIPTION
Today’s Body Armor focuses on the midline and pressing capacity
We’ll start with :30s for max reps toes to bar
Transition into :30s of max dumbbell bench press reps
Return back to the bar for a final :30s of toes to bar
This equates to 1:30 on, 1:30 off, for 4 sets