CrossFit Indian Trail – At Home
Warm-up
Warm-up (No Measure)
WARMUP
Line Drills
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet
DEMO VIDEO: https://youtu.be/WVTJdjFjzaE
Metcon
Long Beach (Time)
1 Round:
160 Double Unders
800 Meter Run
40 Bar Facing Burpees
2 Rounds:
80 Double Unders
400 Meter Run
20 Bar Facing Burpees
3 Rounds:
40 Double Unders
200 Meter Run
10 Bar Facing Burpees
STIMULUS
DESCRIPTION
Going on the longer side in this all bodyweight workout
The reps get smaller, but the rounds increase as this workout progresses
We expect this piece to take around 25-30 minutes to complete
These are standard burpees requiring chest and thighs to the floor and full extension with a small clap and jump
MODIFICATIONS
DOUBLE UNDERS
Reduce Reps
Single Unders (320-160-80)
Time Cap Each Set:
160 Double Unders: 3:00
80 Double Unders: 1:30
40 Double Unders: :45
Over and Back Dumbbell Hops (1/2 Reps)
Line Hops (Equal Reps)
Double Taps (Equal Reps)
200 METER RUNS
15 x 10 Meter Shuttle Runs
15 Box Jumps
15 Mountain Climbers
15 Weighted Step-ups
400 METER RUNS
30 x 10 Meter Shuttle Runs
30 Box Jumps
30 Mountain Climbers
30 Weighted Step-ups
800 METER RUNS
60 x 10 Meter Shuttle Runs
50 Box Jumps
50 Mountain Climbers
50 Weighted Step-ups
Extra Credit
Metcon (No Measure)
BODY ARMOR
8 Rounds:
20 Seconds Max Sit-ups
10 Seconds Hollow Hold
20 Seconds Max Glute Bridges
10 Seconds Glute Bridge Hold
STIMULUS
DESCRIPTION
Today’s Body Armor piece is focused on the muscles of the midline and posterior chain
After 20 seconds of active movement, we’ll complete a 10 second isometric hold
Since we are alternating muscle groups every 30 seconds, do you best to move/hold for the entire duration
Compare notes to 4/14/20
HOLLOW HOLD
The hollow hold can be modified by bending knees and/or keeping arms by sides
GLUTE BRIDGES
Glute bridges can be done with feet elevated, or flat on floor
Elevating the feet will create more of a challenge
MOVEMENT VIDEO
Movement Overviews: https://www.youtube.com/watch?v=iitBJlg__M8&feature=youtu.be