CrossFit Indian Trail – CrossFit

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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.

MOBILITY

Pike Stretch

Wrist Stretches

Puppy Pose

ACTIVATION

500 Meter Row

or

400 Meter Run

2-3 Rounds:

30 Seconds Samson Stretch

10 Scapular Push-Ups

30 Seconds Cossack Squats

10 Double Dumbbell Deadlifts

Performed with a set of light dumbbells

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

15 Minute Recovery Bike

On the 0-5-10-15 (4 Sets):

5 Strict Toes to Bar

15 GHD Sit-ups

25 Banded Good Mornings
STIMULUS

DESCRIPTION

Building in some midline work to our recovery bike session

Every 5 minutes, you’ll complete 3 movements before getting on the bike for an easy ride

The strict toes to bar, GHD sit-ups, and banded good mornings should be completed for quality over speed

Do this Body Armor on a running clock, not on the bike’s clock

The midline movements will take place at the (0:00-5:00-10:00-15:00) on the running clock

There is no score for this piece

MOVEMENT VIDEOS

Strict Toes to Bar: https://youtu.be/-ZRG5qQYmgs

GHD Sit-ups: https://youtu.be/EeJEx5-YO88

Banded Good Mornings: https://youtu.be/qS2PveiBtpM

SUBS

BIKE

Any Machine

STRICT TOES TO BAR

Feet as High As Possible

Toes Raises https://youtu.be/Q7T1s_CQ8TM

GHD SIT-UPS

Weighted AbMat Sit-ups https://youtu.be/dqbCN9q1Owc

BANDED GOOD MORNINGS

Barbell Good Mornings https://youtu.be/nYd6ePtMNBM

Dumbbell Good Mornings https://youtu.be/3szgSnReYn8