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 think we think about defining moments. We build up in our minds that accomplishing that “thing” will be the ultimate. And when we get there, hell yeah will it be exciting. But the podium does not change who we are.
The real defining moments are the experiences that led up to those big achievements. The trials, the tribulations, the lessons learned… the early mornings and late nights. The deep and unforgettable relationships we build through the blood, sweat, and tears.
The dopamine hit comes when we win, hit the goal, or get the promotion.
The ever-lasting fulfillment comes from the journey.
Warmup Set 1
20 Line Hops
10 Alternating Reverse Lunges
5 Reverse Burpees
*Performed With No Weight
Warmup Set 2
10 Line Hops
10 Alt. Reverse Lunges
3 Reverse Burpees
*Performed With Workout Odd-Object
Metcon
Dizzybat (AMRAP – Rounds and Reps)
AMRAP 18:
60 Double-Unders
30 Dumbbell Reverse Lunges
15 Reverse Burpees
STIMULUS
Using a single dumbbell in this longer AMRAP workout
Dumbbell will be held with both hands across the chest for these reverse lunges
Pick a weight that you can complete the 30 alternating lunges in one unbroken set
Choose a double under variation that you can complete the 60 reps in 1-3 sets within the workout
1-3 sets will likely be the sweet spot
1Set: 60
2 Sets: 30-30 OR 40-20
3 Sets: 20-20-20 OR 30-20-10
MOVEMENT VIDEOS
Reverse Burpees https://youtu.be/WCEuVr-n_OY
Dizzybat (No Equipment) (AMRAP – Rounds and Reps)
AMRAP 18:
60 Line Hops
30 “Odd-Object” Reverse Lunges
15 Reverse Burpees
STIMULUS
Using an Odd Object in this longer AMRAP workout
For line hops, let’s choose a line or set down a piece of tape to jump from side to side
Odd-Object will be held with both hands across the chest for these reverse lunges
Pick a weight that you can complete the 30 alternating lunges in one unbroken set
MOVEMENT VIDEOS
How to Create an Odd-Object https://youtu.be/babynjrLqbg
Odd-Object Reverse Lunges https://youtu.be/Lc3gBYXT2lI
Reverse Burpees https://youtu.be/WCEuVr-n_OY