CrossFit Indian Trail – At Home

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Warm-up (No Measure)

“There is but one degree of commitment; total.” – Arnie Sherr

When we are “interested” in something, we’ll do what’s convenient. But when we are “committed” to something… we’ll do whatever it takes.

When we are only interested in a goal, one that doesn’t deeply drive us, we’ll feel the first obstacle that comes our way… and stop. We can find compromises, and comfort-based decisions, given how the uncomfortableness of the inevitable struggle is stronger than our will to win.

Yet, what the quote urges us to do, is to fully commit. Before we embark on the journey, to fully sit and realize the work that is to come. The challenges we’ll face. And to visualize, overcoming all of them. To build this will to be so strong, that no amount of obstacles could ever stop it.

Struggle is guaranteed. The difference will be our level of commitment amidst. No matter where we go in life, let’s go with our full heart.


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



Hot Route (At Home) (AMRAP – Rounds and Reps)


Buy-In: 1 Mile Run

AMRAP In Time Remaining:

50 Double Unders

35 Air Squats

20 Dumbbell Plank Rows (50’s/35’s)


Today’s medium-long AMRAP 18 begins with a “buy-in” 1 mile run

The run only happens one time at the start of the workout

With whatever time remains in the workout following the run, you’ll complete as many rounds as you can of double unders, air squats, and dumbbell plank rows

Your score will be the total number of rounds and reps of those 3 stations

You can expect the mile run to take between 6-9 minutes, giving you about 9-12 minutes to work through the scored portion of the workout


Choose a rep number or variation that allows you to complete this station in right around 1 minute


From a push-up plank position with hands gripping dumbbells, you’ll alternate rowing 1 dumbbell up to your chest

We’ll complete a total of 20 reps, or 10 each side

At the top, ensure the dumbbell makes contact with the body before lowering the weight back down

Choose a dumbbell weight that you are capable of completing for 20+ reps unbroken when fresh

Click Here to see a video of this movement




Double Taps (Equal Reps)

Line Hops (Equal Reps)

Over-and-Back Dumbbell Hops (1/2 Reps)

Extra Credit

Metcon (No Measure)


3 Giant Sets:

7 Lower Range Bent Over Rows (single DB)

7 Upper Range Bent Over Rows

7 Full Range Bent Over Rows

Complete left arm, then right, for a single round.

Rest as needed between sets.


Today’s Body Armor focuses on our pulling capacity

With 21 reps per set on each arm, we have three ranges of motion

7 reps the extension to halfway

7 reps from halfway to chest contact

7 full range reps

Complete all 21 reps on one arm, change sides, and that is a single set

Rest as needed between sets.