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
Mirror Effect (3 Rounds for time)
On the 0:00… 1 Mile Run
On the 10:00… 100 Burpees
On the 20:00… 1 Mile Run
STIMULUS
DESCRIPTION
Working through 3 all bodyweight intervals to start the weekend
After completing the 1 mile run, you will rest with whatever time remains until the 10 minute mark before completing the burpees
Follow the same format for the burpees into the next 1 mile run
We definitely want some rest built it so we can maintain intensity for the next movement
To do so, let’s either reduce the distance/reps or set a time cap of 9 minutes for each movement
There is a 30 minute total time cap for the workout, which means you’ll have 10 minutes to complete the final 1 mile run
Enter all three of your times separately and Wodify will add the total together for your final score
MODIFICATIONS
1 MILE RUNS
2k Row
100 Box Jumps
200 Weighted Step-ups
100 Squat Jumps
Extra Credit
Metcon (No Measure)
Body Armor
Alternating On the Minute x 4 Rounds:
Minute 1:
20 AbMat Sit-Ups
Minute 2:
10 Single Dumbbell Overhead Tricep Extensions
10 Close Grip Push-ups
Max Dumbbell Bench Press
STIMULUS
DESCRIPTION
Today’s body armor focuses on the midline and upper body pressing
You’ll alternate between these movement patterns on the minute for 4 rounds:
Minute 1: 20 AbMat Sit-ups
Minute 2: 10 Tricep Extensions + 10 Close Grip Push-ups + Max Dumbbell Bench Press
After finishing the the first 20 reps in the upper body minute, you’ll complete as many dumbbell bench presses as you can with whatever time remains
UPPER BODY MOVEMENTS
Choose loads and rep schemes that allow you to complete each movement unbroken
Elevate your hands, go from your knees, or reduce the reps in the close grip push-up to allow for this
You should have at least 20 seconds to complete bench presses at the end of each round
MOVEMENT VIDEOS
Single Dumbbell Overhead Tricep Extensions: https://youtu.be/7WBhyF4qWE4
Close Grip Push-ups: https://youtu.be/DDqFgTLDdAM