CrossFit Indian Trail – At Home
Warm-up
Warm-up (No Measure)
“Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad.”
Although “knowledge” and “wisdom” are words often lumped into the same category, they are miles apart. The difference between the two: application.
Gaining knowledge, in and of itself, is relatively simple. But purely gaining knowledge doesn’t change who we are. We can place a turbocharged engine under the hood, but it’s not connected to the drivetrain, we won’t drive faster. We might even drive slower, clouding our efforts with “unusable weight”.
Wisdom on the other hand, takes effort. It takes trial, error, pain, blood, sweat, and tears. And it’s a lifelong practice.
Knowing is not half the battle. It’s not even a quarter. It’s the first 10%, if that. What we are after, is knowledge in action.
MOBILITY
Chest Stretch
Pike Stretch
Handstand Hold Stretch
ACTIVATION
5 Rounds:
5 Russian Baby Makers Video
15 Banded Pull-Aparts Video
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Metcon
Triple Play At Home (AMRAP – Rounds and Reps)
AMRAP 20:
200m Run, 3 “Over and Back” Hops, 3 DB Power Cleans
200m Run, 6 “Over and Back” Hops, 6 DB Power Cleans
200m Run, 9 “Over and Back” Hops, 9 DB Power Cleans
Continue to add (3) Hops + PC per round.
Dumbbells – 50’s/35’s
Extra Credit
Metcon (No Measure)
50-40-30-20-10: Hollow Rocks
After each set:
20 DB Rows from Pushup position (10/side)
STIMULUS
Today’s Body Armor focuses on the midline and strict pulling capacity
Our DB Rows are completed from a pushup plank position, with both hands on bells
Row all 10 reps with a single side, and then change sides for the same (20 reps total)