CrossFit Indian Trail – At Home

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Warm-up

Warm-up (No Measure)

“To succeed in life, you need three things: a wishbone, a backbone and a funny bone.” – Reba McEntire

Wishbone – The growth-mindset that sees everything as an opportunity. To wear the lens of a true optimist… not a delusional “the world is amazing” outlook, but instead the singular focus: what can I learn from this?

Backbone – The unbreakable will to give our best, regardless of the circumstances. To put ego and pride aside, and to live with authenticity. Every day.

Funnybone – The attitude of gratitude for this incredible lifestyle we get to live. To see the humors in life, and to cherish the small things that all too often go unnoticed.

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

https://youtu.be/WVTJdjFjzaE

Metcon

Pay Dirt (Time)

10 Rounds:

200 Meter Run

9 Double Dumbbell Burpees (50’s/35’s)
STIMULUS

DESCRIPTION

We’ll grind through an unfamiliar movement in today’s 10-round couplet

The double dumbbell burpee will add some difficulty to a simple bodyweight movement

The intended time range for this workout is between 16-22 minutes

DOUBLE DUMBBELL BURPEE

The double dumbbell burpee flows like this:

Hit your chest to the ground between the dumbbells

Jump or step your feet to inside of the dumbbells

Deadlift the weight to full extension

Repeat for 9 total reps each round

Let’s choose weights that allow you to clear this station in right around 1 minute

It can be helpful to tape or chalk a box where you want your dumbbells to live in the burpee

This makes it easier to return them to the correct spot when transitioning to the next rep

See below for a demo video of this movement

STRATEGY

GENERAL

If we had to choose one goal for today’s workout, it would be to stay moving at a strong pace on the dumbbell burpees

This station will likely make the biggest difference of the two in the grand scheme of the workout

The weighted burpees are all about rhythm

If you’re able to keep a rhythm and put a good effort into each rep, it’s easier to stay moving

The harder you work, the better this movement will feel

Once you lose your rhythm, the movement becomes “choppy” and more difficult to complete

Adjust your pace on the 200 meter runs to allow you to thrive through the 9 reps per round

MOVEMENT VIDEOS

Double Dumbbell Burpees: https://youtu.be/KJMK0N9tax8

SUBS

RUN

250 Meter Row

500 Meter Bike Erg

200 Meter Ski Erg

12/9 Calorie Assault or Echo Bike

20/15 Calorie Schwinn Bike

Extra Credit

Metcon (No Measure)

BODY ARMOR

1 Round, Not for Time:

50 V-Ups

1:30 Hollow Hold

50 V-Ups
STIMULUS

DESCRIPTION

Todays Body Armor will target the midline

A “chipper”, one time through, of all mid-line dominant movements

We transitions from a “flexion” midline movement to “static”, and back to “flexion”

Not for time, but let’s move with a purpose and challenge ourselves with short breaks