CrossFit Indian Trail – At Home
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