CrossFit Indian Trail – At Home
Warm-up
Warm-up (No Measure)
“Only a man who knows what it’s like to be defeated, can reach down to the bottom of his soul with the extra ounce of power to win, when the match is even.” – Mohammed Ali
It’s commonplace to look at mistakes, miscues, and losses as negatives. And it’s even more common, to view them as setbacks. Yet here, one of the greatest of time, offers the difference maker in an otherwise even fight between two opponents:
Failure.
Through the experience of failure, the fighter becomes the victor. Not because of the pain of loss, or the embarrassment of defeat. But through viewing failure as a chance to start again, more equipped. More prepared. More experienced.
PRACTICE ROUNDS
Warmup Sets x2-3
100m run
10 Double Unders
10 AbMat Sit-ups
5 hand release push-ups
Metcon
Underground (At Home) (Time)
For Time, with a 15:00 Time Cap:
100 DU, 50 Sit-Ups, 25 Hand-Release Pushups
80 DU, 40 Sit-Ups, 20 Hand-Release Pushups
60 DU, 30 Sit-Ups, 15 Hand-Release Pushups
40 DU, 20 Sit-Ups, 10 Hand-Release Pushups
20 DU, 10 Sit-Ups, 5 Hand-Release Pushups
*On the 0, and every 3:00 thereafter:
200m Run
WORKOUT BRIEF
DESCRIPTION
The 200m run every 3 minutes will interrupt your progress on the 3 other movements in todays high-rep workout
Every 3 minutes [starting at 0:00] you’ll complete a 200m run
With whatever time remains in the 3-minute window, you’ll complete as many reps as you can on the “”scored portion”” of the workout
This should work out to roughly 1 minute of running and 2 minutes spent on the double unders, sit-ups, and/or hand release push-ups
After coming back from the run, you’ll pick up wherever you left off in the workout
Run efforts take place on the [0-3-6-9-12-15-18-21-24-27…]
We’ll cap this workout at 30 minutes
If you hit the cap, put 30:00 as your score and note total completed reps
DOUBLE UNDERS
If you have 100+ unbroken double unders when fresh, look to complete this station as written
If you’re not quite there, see the “”subs”” section for modifications and time caps for each round
HAND RELEASE PUSH-UPS
Similarly, if you have 20+ hand release push-ups unbroken, look to complete this station at written
If you’re not there yet, you can reduce the reps [Example: 15-12-9-6-3] or choose another modification listed in “subs”
MODIFICATIONS
DOUBLE UNDERS
Reduce Reps
Lateral hops
Double taps
Single Unders
HAND RELEASE PUSH-UPS
Reduce Reps
Standard push-ups
Floor elevated push-ups
RUN
20/14 Calorie Row or Schwinn Bike
40 mountaint climbers
1 minute of Shuttle Runs
Extra Credit
Metcon (No Measure)
Body Armor
3 Giant Sets:
7 Bottom Range Dumbbell Bench Press
7 Top Range Dumbbell Bench Press
7 Full Range Dumbbell Bench Press
Rest as needed between.
STIMULUS
DESCRIPTION
Today’s Body Armor focuses on our pressing capacity
With 21 reps per set, 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 and that is a single set
Rest as needed between sets.