Announcements
Happy Birthday Gabby Vargas!
CrossFit Indian Trail – At Home
Warm-up
Warm-up (No Measure)
“All you need are these: certainty of judgement in the present moment, action for the common good in the present moment, and an attitude of gratitude in the present moment for anything that comes your way.” – Marcus Aurelius
Warm-Up
2-3 Sets
15 Knuckle Drags https://youtu.be/fCbgYvE8NYs
15 Glute Bridges http://youtu.be/M7PynZBxSR0
15 Air Squats
Metcon
Three-Peat (3 Rounds for time)
With a running clock
A. On the 0:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm Hang Dumbbell Snatches
B. On the 7:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm Power Cleans
C. On the 14:00…
3 Rounds:
20 Jumping Lunges
20 Singe Arm Dumbbell Thrusters
Dumbbell – 50/35
On all dumbbell movements, alternate hands every 5 repetitions.
Stimulus
Coupling running with a few of our dumbbell weightlifting movements
We’ll begin each of the 3 round sets every 7 minutes ( 0:00, 7:00, 14:00)
If the 3 round sets takes less then 7 minutes to complete you will rest the remainder of the time
On each of the 3 dumbbell movements we’ll alternate hands every 5 reps
Single Arm Hang Dumbbell snatches will come from in between the legs, starting just above the knee
SIngle Arm Dumbbell Power cleans will start in between the feet with both ends of the dumbbell on the ground
Score will be 3 separate times, Wodify will add them together for total time of completion
Movement Videos
Single Arm Hang Dumbbell Snatches https://youtu.be/MJ_liJhjQoI
Single Arm Dumbbell Power Cleans https://youtu.be/JiodoFLKJWc
Single Arm Dumbbell Thrusters https://youtu.be/OKx4q6b7Zhc
How to Make an Odd-Object https://youtu.be/babynjrLqbg
Three-Peat (No Equipment Version) (3 Rounds for time)
With a running clock
A. On the 0:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Ground-to-Overhead
B. On the 7:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Step-Ups
C. On the 14:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Thrusters
Stimulus
Coupling running with a few of our odd-object movements
We’ll begin each of the 3 round sets every 7 minutes ( 0:00, 7:00, 14:00)
If the 3 round sets takes less then 7 minutes to complete you will rest the remainder of the time
On each of the 3 dumbbell movements we’ll alternate hands every 5 reps
Score will be 3 separate times, SugarWOD will add them together for total time of completion
Movement Videos
Odd-Object Ground to Overhead https://youtu.be/kRsckQhX0is
Odd-Object Step-Ups https://youtu.be/5sInLjAAPh4
Odd-Object Thrusters https://youtu.be/qsHkVCkeab0
How to Create an Odd-Object https://youtu.be/babynjrLqbg