CrossFit Indian Trail – At Home
Warm-up
Warm-up (No Measure)
WARMUP
Easy Jog:
400 Meters
3 Rounds:
30 Seconds Knuckle Drags https://youtu.be/fCbgYvE8NYs
30 Second Hollow Hold https://youtu.be/EJvFiNvuuXw
30 Second Active Samson https://youtu.be/jGVMgxjPORo
Metcon
Oxygen (Time)
3 Rounds:
25 Strict Pull-ups
400 Meter Run
50 Sit-ups
800 Meter Run
STIMULUS
DESCRIPTION
All bodyweight movements today in this longer 3-round workout
We expect this piece to take around 30-36 minutes to complete
Let’s choose a rep number or variation that allows you to complete the 25 reps in no more than 3 minutes
MODIFICATIONS
STRICT PULL-UPS
Banded Strict Pull-ups
Ring Rows
Odd Object Rows
400 METER RUNS
500 Meter Row
1,000 Meter Bike Erg
400 Meter Ski Erg
25/18 Calorie Assault or Echo Bike
40/28 Calorie Schwinn Bike
30 x 10 Meter Shuttle Runs
800 METER RUNS
800 Meter Row
2,000 Meter Bike Erg
800 Meter Ski Erg
50/35 Calorie Assault or Echo Bike
80/56 Calorie Schwinn Bike
60 x 10 Meter Shuttle Runs
Oxygen (No Equipment Version) (Time)
3 Rounds:
50 Odd Object Rows
400 Meter Run
50 Sit-ups
800 Meter Run
STIMULUS
DESCRIPTION
3 movements and 3 rounds in today’s longer workout
We expect this piece to take around 30-36 minutes to complete
Let’s choose a rep number or weight that allows you to complete the 50 reps in around 2 minutes each round
MOVEMENT VIDEOS
How to Create an Odd-Object https://youtu.be/babynjrLqbg
Odd-Object Rows https://youtu.be/5bTX5qKWtEA
MODIFICATIONS
400 METER RUNS
30 x 10 Meter Shuttle Runs
30 High Knees in Place
30 Burpees
30 Box Jumps/ Stair Jumps
100 Double Unders
800 METER RUNS
60 x 10 Meter Shuttle Runs
60 High Knees in Place
60 Burpees
60 Box Jumps/Stair Jumps
100 Double Unders
Extra Credit
Metcon (No Measure)
Body Armor
Alternating Tabata:
Banded Pull Aparts
Hollow Rocks
STIMULUS
DESCRIPTION
Tabata Intervals = 8 Rounds: 20 Second On + 10 Seconds Rest
The flow of the workout goes:
8 Rounds:
20 Seconds Banded Pull Aparts
10 Seconds Rest
20 Seconds Hollow Rocks
10 Seconds Rest
Choose a band tension that allow you to move for all 20 seconds
If the hollow rocks are too challenging – complete hollow holds
MODIFICATIONS
Banded Pull-Aparts
Scapular Push-ups
MOVEMENT VIDEOS
Banded Pull Aparts: https://youtu.be/tBe9bkz9zu8
Hollow Rocks: http://youtu.be/gQ2Pcv0GHtU