CrossFit Indian Trail – At Home
Warm-up
Warm-up (No Measure)
WARMUP
Running Line Drills
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet
DEMO VIDEO: https://youtu.be/WVTJdjFjzaE
Metcon
Double Time (Time)
For Time:
3 Mile Run
Every 3 Minutes:
9 Burpees + 21 Air Squats
STIMULUS
DESCRIPTION
Going longer in today’s running focused workout
We aren’t just running – as a set of burpees and air squats will interrupt our progress every 3 minutes
Every 3 minutes, starting at 0:00 on the clock, you’ll complete 9 burpees and 21 air squats before being able to continue forward for the run
Make sure to wear a watch so you know when these 3-minute intervals arrive
This workout will likely last 30+ minutes
In order to achieve the right stimulus, let’s cap this workout at 40 minutes
MODIFICATIONS
RUN
6k Row
12k Bike
300 Weighted Box Step-Ups
Convert Your Assault, Echo, or Schwinn Bikes to Kilometers
https://www.assaultfitness.com/blogs/news/training-for-regionals-workout-6-how-to-convert-miles-to-kilometers-on-the-assault-airbike to Learn How to Convert Assault Bikes From Calories to Kilometers
Extra Credit
Metcon (No Measure)
Body Armor
50-40-30-20-10:
Hollow Rocks
After Each Set:
20 Dumbbell Rows From Push-up Position (10/Side)
STIMULUS
DESCRIPTION
Working a lot of midline, as well as upper body pull in today’s Body Armor
We’ll count 1 hollow rock as back and forth
If hollow rock is too challenging – accumulate equal seconds in a hollow hold
After each set of hollow holds, complete 20 alternating dumbbell rows from a push-up position
Choose a moderate weight that you can complete with 1-2 breaks
MOVEMENT VIDEOS
Hollow Rocks: http://youtu.be/gQ2Pcv0GHtU
Hollow Holds: https://youtu.be/EJvFiNvuuXw
Dumbbell Rows From Push-up Position: https://youtu.be/kNwcFuu9zXA