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CrossFit Indian Trail – At Home

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Warm-up

Warm-up (No Measure)

“As for me, all I know is that I know nothing”

-Socrates

WARM-UP

8 Minutes Straight

1 Minute line-Hops or DU

1 Minute Glute Bridges https://youtu.be/iRImeYTD2jU

1 Minute line-hops or DU

1:00 Hollow Rocks http://youtu.be/gQ2Pcv0GHtU

1 Minute line-hops or DU

1 Minute Glute Bridge Walkouts https://youtu.be/gp4VBp8_WSY

1 Minute line-hops or DU

1 Minute Sit-Ups

Metcon

Double Down (Time)

For Time:

400m Run

100 DU, 50 Sit-Ups, 400m Run

80 DU, 40 Sit-Ups, 400m Run

60 DU, 30 Sit-Ups, 400m Run

40 DU, 20 Sit-Ups, 400m Run

20 DU, 10 Sit-Ups, 400m Run
STIMULUS

This big, longer chipper workout will challenge our metabolic conditioning

Let’s chip away at the double under and sit-ups movements in manageable chunks

A good overarching rule for this workout is that the second half of the workout should be performed at the same speed or FASTER than the first

If we stay under control for the first half, we’ll be able to attack the second half

Find paces and break-up strategies that you see yourself improving upon

SUBS

Run

500m Row

800m Bike Erg

40/30 Cal AB

Double Down (No Equipment) (Time)

For Time:

100 Line Hops, 50 Sit-Ups, 400m Run

80 Line Hops, 40 Sit-Ups, 400m Run

60 Line Hops, 30 Sit-Ups, 400m Run

40 Line Hops, 20 Sit-Ups, 400m Run

20 Line Hops, 10 Sit-Ups, 400m Run
STIMULUS

This big, longer chipper workout will challenge our metabolic conditioning

Let’s chip away at the line hops and sit-ups movements in manageable chunks

A good overarching rule for this workout is that the second half of the workout should be performed at the same speed or FASTER than the first

Use a line in the floor or tape to create a lateral jumping pattern, over and back counts as 1 line hop

If we stay under control for the first half, we’ll be able to attack the second half

Find paces and break-up strategies that you see yourself improving upon

SUBS

Run

50-40-30-20-10 Box Jumps/Stair Jumps

20 x 10m Shuttle Runs

Extra Credit

Metcon (No Measure)

4 Giant Sets, Not for Score:

:30s Single Arm Russian Swings (left)

:30s Single Arm Overhead Hold (left)

:30s Single Arm Russian Swings (right)

:30s Single Arm Overhead Hold (right)

Rest as needed between sets.
Not for score, but for quality.

Movement demo – https://youtu.be/P2Mbp13gw9g

Single Arm Russian Swings

Maintain “hammer grip” (thumbs up)

Swing to chest level

Single Arm Overhead Hold

Extension of the elbow and midline is the focus

Never stop pushing (elbow extension)

Cinch down ribcage of the arm overhead (midline)