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Happy Birthday Gabby Vargas!

CrossFit Indian Trail – At Home

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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