Announcements
Happy Birthday Taylor Morrison!
CrossFit Indian Trail – At Home
Warm-up
Warm-up (No Measure)
WARMUP
1 Round:
400 Meter Easy Jog
2 Rounds:
30 Seconds Active Spidermans https://youtu.be/tGxCop_0yRQ
30 Seconds Active Samson https://youtu.be/jGVMgxjPORo
30 Seconds Inchworm to Push-ups https://youtu.be/Et0WRT6Q3sA
3 Rounds:
10 Mountain Climbers (10 Each Leg) https://youtu.be/834tNnoe53A
10 Odd Object Deadlifts
10 Reverse Lunges (5 Each Side)
Metcon
Wedding March (Time)
For Time:
50 Burpees
1 Mile Run
75 Alternating Dumbbell Power Snatches
1 Mile Run
100 Meter Walking Lunge
STIMULUS
DESCRIPTION
Working through a long chipper workout to start off the weekend
In this steady grind of a workout, the goal is to keep moving forward as much as possible by pushing through larger sets of dumbbell power snatches
We expect this piece to take around 25-35 minutes to complete
ALTERNATING DUMBBELL POWER SNATCHES
You’ll alternate hands every rep on this movement
Both heads of the bell should touch the floor in the bottom
Understanding that everyone has different weights at home, this should be a weight that allows you to complete the movement within 3-5 minutes
Any less than 3 minutes and the weight is too light – any longer than 5 minutes and the weight is too heavy
You can adjust the rep scheme accordingly based on weight
Examples:
Increase Reps to 100 if Light Weight
Decrease Reps to 50 if Heavier Weight
WALKING LUNGE
On the lunge, the back knee should touch the ground with each step
After stepping out of the lunge, reach full extension with the body at the top
100 Meters = ~328 Feet
MODIFICATIONS
RUN
2,000 Meter Row or Ski Erg
4,000 Meter Bike Erg
100/75 Calorie Assault or Echo Bike
150/120 Calorie Schwinn Bike
WALKING LUNGE
100 Alternating Reverse Lunges (50 Each Side)
100 Alternating Box Step-ups (50 Each Side)
Wedding March (No Equipment Version) (Time)
For Time:
50 Burpees
1 Mile Run
75 Odd Object Ground to Overhead
1 Mile Run
100 Meter Walking Lunge
STIMULUS
DESCRIPTION
Working through a long chipper workout to start off the weekend
In this steady grind of a workout, the goal is to keep moving forward as much as possible by pushing through larger sets of odd object ground to overheads
We expect this piece to take around 25-35 minutes to complete
ODD OBJECT GROUND TO OVERHEAD
Understanding that everyone has different weights at home, this should be a weight that allows you to complete the movement within 3-5 minutes
Any less than 3 minutes and the weight is too light – any longer than 5 minutes and the weight is too heavy
You can adjust the rep scheme accordingly based on weight
Examples:
Increase Reps to 100 if Light Weight
Decrease Reps to 50 if Heavier Weight
* MOVEMENT VIDEO* Video
MODIFICATIONS
RUN
150 Double Unders
75 Box Jumps / Stair Jumps
75 Mountain Climbers
75 Up and Overs
WALKING LUNGE
100 Alternating Reverse Lunges (50 Each Side)
100 Alternating Box Step-ups (50 Each Side)
Extra Credit
Metcon (No Measure)
Body Armor
Tabata Side Planks:
8 Rounds:
20 Seconds On
10 Seconds Rest
STIMULUS
DESCRIPTION
A simple and effective core focus for today’s Body Armor piece
The challenge here comes from completing all 8 rounds on 1 side before switching to the other side
Focus on keeping your hips high and pushed forward so the body is in a straight line from head to toe
There is no rest between sides on top of the 10 seconds of rest following the 8th set
With some rest built in, try to hold for as much of the 20 seconds as possible