CrossFit Indian Trail – At Home

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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.


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


Laces Out (At Home) (AMRAP – Rounds and Reps)


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


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


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


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


Focus on landing in a good braced position to transition smoothly into the next rep.



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


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.