CrossFit Indian Trail – At Home
Warm-up
Warm-up (No Measure)
“Laziness, doesn’t get a vote.
Frustration, doesn’t get a vote.
Weakness, doesn’t get a vote.
Negativity, doesn’t get a vote.
Only you do.”
– Jocko Willink
As humans, we like comfort. And anything that challenges that comfort, will be met with resistance. And lots of it. It’s our innate self-preservation mechanism kicking in.
Yet there is a difference between acknowledging the voices, and listening to them.
It is a choice to be lazy.
It is a choice to be frustrated.
It is a choice to be negative.
When we can see these emotions for what they are, we can acknowledge them when they arrive. And then put them where they belong. They do not get a vote in how we live our lives. Only we do.
PRACTICE ROUNDS
Warmup Set 1
With Lighter Weight:
2 pull-ups
6 Push Presses
8 Deadlifts
12 air squats
Warmup Set 2
With Workoiut Weight:
2 pull-ups
4 Push Presses
6 Deadlifts
8 jumping air squats
Metcon
Laces Out (At Home) (AMRAP – Rounds and Reps)
AMRAP 18:
6 Strict Pull-Ups
9 Double Dumbbell Push Presses (50’s/35’s)
15 Double Dumbbell Deadlifts (50’s/35’s)
21 Jumping Air Squats
WORKOUT BRIEF
DESCRIPTION
Combining gymnastics and weighlifting in this longer AMRAP workout
With each station, we’ll alternate between pulling and pressing movements
Choose weights and variations that allow you to complete 4+ rounds today
This works out to a round at least every 4:30
STRICT PULL-UPS
If you have over 6 strict pull-ups unbroken when fresh, let’s complete this station as written
If you’re not quite there, consider reducing the reps [3-5] or choose a substitution from the list further down the page
DUMBBELL MOVEMENTS
Pick your dumbbell weight based off the push press, as it is the more challenging of the two at this weight
Use a load that you can complete the 9 push presses within 2 sets during the workout
JUMPING AIR SQUATS
Focus on landing in a good braced position to transition smoothly into the next rep.
MODIFICATIONS
STRICT PULL-UPS
Reduce Reps
Jumping pull-ups with a controlled negative.
Banded strict pull-ups
Bent Over Row
Renegade Row
Odd object row
12 ring rows
Extra Credit
Metcon (No Measure)
Body Armor
Not for Time:
15-13-11-9-7: Double Dumbbell Bent Over Rows
:30s Hollow Hold after each set
STIMULUS
DESCRIPTION
Today’s Body Armor focuses on midline stability and upper body pulling capacity.
We’ll start with the double dumbbell bent over rows, reducing the reps each set.
We then transition after each set of rows to a 30 second hollow hold.