CrossFit Indian Trail – At Home
Warm-up
Warm-up (No Measure)
“Attempt the impossible, in order to improve your work.” – Brian Tracey
Enter certain failure (the impossible), to improve.
At first, that seems a bit ridiculous. Yet, as much of an oxymoron as it seems, by making mistakes, by reaching outside our comfort zone, by truly feeling stupid… we become smarter.
The paradigm shift is to get away from trying things, purely to succeed. And to instead try things, to learn. To grow a sense of curiosity and belief that everything is a chance to grow. Trying things with the intention to learn changes our definition of what a “failure” is. We begin to look at things as opportunities, versus pass/fail assessments.
We recognize that our body adapts to physical stress, but it’s easy to forget that our brain functions the same way. Much like how reaching for the PR snatch feels like an impossibility at the time, we just need to try.
GENERAL WARM-UP
Running 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
Quarter Zip (At Home) (AMRAP – Rounds and Reps)
AMRAP 25:
400 Meter Run
3 Rounds:
4 Strict Pull-ups
8 Alternating Dumbbell Power Snatches (50/35)
12 Jumping Lunges
WORKOUT BRIEF
DESCRIPTION
This longer AMRAP workout has a little bit of everything – as it includes cardio, gymnastics, and weightlifting
After completing the 400 meter run, you’ll complete all 3 rounds of 4-8-12 before heading out for another 400 meter run
For scoring purposes, 1 full round is the 400 meter run + the 3 rounds of 4-8-12
Record total rounds and reps completed at the end of 25 minutes
Only count fully completed 400 meter runs towards your score
If you finished the full run, record 400 reps
If you complete partial runs, write the estimated distance in the notes section
For Example:
Let’s say you completed 2 full rounds + a 400 meter run + 4 strict pull-ups
Your final score would be 2+404
STRICT PULL-UPS
Choose a number or variation that can be completed in 1-2 quick sets each round
See further down the page for a list of modifications
DUMBBELL POWER SNATCHES
Alternate arms every rep for a total of 4 each side
This should be a weight that you can complete without breaking
Click Here to see a demo video of the dumbbell power snatch
JUMPING LUNGES
Alternate legs each rep for a total of 6 reps each side
The back knee should gently touch the ground at the bottom of each rep
Jump to full lower body extension between lunges
MODIFICATIONS
RUNNING
30 Shuttle Runs [10 Meters]
STRICT PULL-UPS
Renegade Rows (4 Total)
Dumbbell Rows From Plank Position (4 Each)
Double Dumbbell Bent Over Rows (8)
Single Dumbbell Bent Over Rows (8 Each)
Odd Object Bent Over Rows (8)
DUMBBELL POWER SNATCHES
Odd Object Ground to Overhead