CrossFit Indian Trail – At Home
Warm-up
Warm-up (No Measure)
“People fail to achieve mastery, not because they aren’t talented, but because they aren’t disciplined.” – Daniel Ping
Our greatest strength as humans: Malleability.
Like playdough, the human being can mold and remold to whatever it desires to be. It’s incredible when you really think about it.
Yet over time, we can forget that, and say things like “I’m too old for that”, or, “I’ll never be able to do that”. Our playdough stays in a certain form for so long, it hardens. And we can barely move it, if at all.
However, if we carefully do it, we can get the playdough to soften. One droplet of water at a time, with patience, it starts to move again. The playdough is restored, and takes whatever shape it wants next.
What is important here is that the playdough, even when in its most hardened state… was always playdough.
GENERAL WARM-UP
Run Warmup
200 Meter Easy Jog
30 Seconds
Glute Bridges
Single Leg Glute Bridges (Each Side)
Glute Bridge Walkouts
Slow Air Squats
20 Seconds (Light Dumbbell)
Farmers Carry (Right)
Jumping Air Squats
Farmers Carry (Left)
Dumbbell Goblet Squats
Strict Press (Left)
Jumping Dumbbell Goblet Squats
Strict Press (Right)
Metcon
Groundhog Day (At Home) (Time)
For Time:
600 Meter Run
50 Single Dumbbell Power Clean and Jerks (50/35)
400 Meter Run
30 Weighted Jumping Squats (50/35)
200 Meter Run with Dumbbell (50/35)
30 Weighted Jumping Squats (50/35)
400 Meter Run
50 Single Dumbbell Power Clean and Jerks (50/35)
600 Meter Run
STIMULUS
DESCRIPTION
This long chipper workout only requires your bodyweight and a dumbbell to complete
We’ll work down in reps and then back up
The intended time range of this workout is between 15-25 minutes
DUMBBELL MOVEMENTS
There are 3 single dumbbell movements in today’s workout: Power Clean and Jerks, Weighted Jumping Squats, and Running
Choose your weight based on the highest rep movement – the power clean and jerks
This should be a light-moderate weight that allows you to complete 25+ reps unbroken when fresh
Power Clean and Jerks:
Touch both heads of the bell to the ground between the feet
You can push jerk or push press the weight overhead
Switch hands every rep for a total of 25 each side
Weighted Jumping Squats:
Hold the dumbbbell in a goblet position
Squat below parallel and jump to full extension with some air under the feet
Run with Dumbbell:
Carry the bell however you find most efficient as you chip away at the 200 meters of running
Farmers carry position and on the shoulder will the two most common options
Extra Credit
Metcon (No Measure)
BODY ARMOR
For Time:
200m Single Dumbbell FR Walking Lunge
OTM – 4 Alternating Single DB Squat Cleans
STIMULUS
DESCRIPTION
Todays Body Armor will target the lower body stamina
The task is 200m walking lunge with a single dumbbell held anyhow at the upper body
Every minute on the minute, we’ll stop to complete 4 alternating dumbbell squat cleans
For clarity, we alternate hands each rep, much like the alternating dumbbell power snatch