Announcements
Happy Birthday Angela Leoni!
Happy Birthday Andy Morrison!
CrossFit Indian Trail – At Home
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)