CrossFit Indian Trail – At Home
Warm-up
Warm-up (No Measure)
“Live life on purpose” – Simon Sinek
As simple as this sounds, every action we take in our lives should have a clear and defined purpose.
As an analogy, let’s use money. When we spend money, there’s a reason. Food for tonight’s dinner, a new pair of shoes, gasoline. It’s very easy to justify. We would never throw our money into the wind. Yet… we can often find ourselves doing so with our time.
Unlike money, which can cycle back around on the next paycheck, we don’t get restocked on time. Be it a morbid thought, we know our days here are limited… time is our most precious, irreplaceable resource.
As we move through our day, take an objective look at the actions we take. Like a CFO analyzing a day of business, reflect tonight on where we spent our time. Because at “years-end-summary”, when our time comes… let’s be proud about how we chose to spend those resources. We only get one chance to do so.
GENERAL WARM-UP
6 Minutes For Quality
100 Meter Run
7 Single Arm Dumbbell Deadlifts (Each Side)
7 Russian Baby Makers Video
7 Mountain Climbers (Both Knees Up = 1 Rep)
Performed With Lighter Dumbbell
Metcon
Mind Eraser (At Home) (AMRAP – Rounds and Reps)
AMRAP 20:
7 Double Dumbbell Power Cleans (50’s/35’s)
7 Burpees
200 Meter Run
WORKOUT BRIEF
DESCRIPTION
The barbell version of “Mind Eraser” is a CompTrain Benchmark workout last completed on 7.13.19
Today, we’ll complete the double dumbbell power clean version of the workout
This simple triplet will build raw work capacity, as the movements are all relatively simple with low reps
Choose weights and variations that allow you to complete 8+ rounds today
This works out to a round every 2:30
DOUBLE DUMBBELL POWER CLEANS
Choose a light-moderate set of dumbbells that you are ideally able to cycle unbroken each round
If you’re on the fence about being able to complete this unbroken, go lighter and hold on for all 7 reps
BURPEES
These are standard burpees
Chest and thighs hit the floor in the bottom
You can jump up or step up off the ground
Finish each rep at full extension with a small jump and clap overhead
RUN
The runs must be completed in full to count towards your score
MODIFICATIONS
DOUBLE DUMBBELL POWER CLEANS
Single Dumbbell Power Cleans
Odd Object Power Cleans
200 METER RUN
25 jumping jacks
30 mountain climbers
15 Shuttle Runs [10 Meters]
Extra Credit
Metcon (No Measure)
BODY ARMOR
4 Giant Sets:
:30s Max Strict Toes to Bar
:30s Max Dumbbell Bench Press
:30s Max Strict Toes to Bar
Rest 1:30
STIMULUS
DESCRIPTION
Today’s Body Armor focuses on upper body pull capacity
We have completed similar finishers, building our strict strength capacity, and this one brings in the jump rope
The task is AMRAP pull-ups in 7 minutes, with the catch being we need to stop to complete 21 double-unders at the turn of each minute