CrossFit Indian Trail – At Home

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Warm-up

Warm-up (No Measure)

“Excitement comes from the achievement. Fulfillment comes from the journey.”

Winning the award is exciting. Fulfillment is looking back at the hard work put in.

There’s irony when we think about defining moments. When we forecast into the future, we build up in our minds that accomplishing the achievement is the ultimate. Exciting in the actual moment, but when we look back… the real defining moments were the experiences that led up to those big achievements.

The trials, the tribulations… the early mornings and late nights.

The blood, the sweat, the tears.

The dopamine hit comes when we win, hit the goal, or get the promotion.

But the fulfillment – the true, ever lasting feeling of satisfaction – comes from the quality of our struggle over every obstacle. The relationships we forged with others through it all.

When we focus on the journey being the ultimate prize, we can truly start to love every step of the way.

GENERAL WARM-UP

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

Lactaid (AMRAP – Rounds and Reps)

AMRAP 20:

10 Air Squats, 30 Double Unders, 200 Meter Run

20 Air Squats, 30 Double Unders, 200 Meter Run

30 Air Squats, 30 Double Unders, 200 Meter Run

40 Air Squats, 30 Double Unders, 200 Meter Run

50 Air Squats, 30 Double Unders, 200 Meter Run



Continue to Add (10) Squats Per Round
WORKOUT BRIEF

DESCRIPTION

This all bodyweight workout will climb by 10 air squats each round

The running and double under reps will stay fixed across the 20 minutes

Choose rep schemes and variations that allow you to get into the round of 60 air squats

We’ll score this piece as rounds + reps

For Example: If you finish the round of 50 air squats and complete 10 air squats into the set of 60 – your score would be 5 rounds + 10 reps

DOUBLE UNDERS

This number is designed to be relatively small

Choose a rep scheme or modification that allows you to clear this station in around 30 seconds each round

See further down the page for “modifications”

RUN

Count only fully completed runs when scoring this workout

When considering substitutions for this station, note that this distance is designed to be completed in about 1 minute

Extra Credit

Metcon (No Measure)

BODY ARMOR

3 Giant Sets:

7 Bottom Range Weighted Squats

7 Top Range Weighted Squats

7 Full Range Weighted Squats

Rest 1:30 between sets.
STIMULUS

Todays Body Armor will target our squat positioning and strength

Weight selection is based on you… start with a single DB, and build if seen fit

Bottom Range Squat: From bottom of squat to parallel

Top Range Squat: From standing to parallel

Full Range Squat: As expected, from standing to bottom of squat to standing