CrossFit Indian Trail – At Home
Warm-up
Warm-up (No Measure)
“Everyone makes mistakes. Not everyone owns them.”
It can be ever-tempting to blame a failure on an external factor. Yet when we do, we gain nothing. We shirk responsibility, and with that, a learning opportunity.
Learning starts with ownership. Recognizing that we can do this better. No one is infallible – we will all make mistakes, and be part of larger mistakes that involve a host of other people. But, even when it’s easy to allow ourselves to blame the situation, look inward.
Ask ourselves the simple question – “What could I have done better?”
WARM-UP
8 Minutes For Quality:
30 Second Hollow Hold
200 Meter Jog or 10x10m Shuttle Runs
10 PVC Pass Throughs * https://www.youtube.com/watch?v=iLup2Kn9INM
5 Inchworm to Push-ups https://youtu.be/Et0WRT6Q3sA
*Use broomstick, or towel/band
Metcon
Kansas City (5 Rounds for reps)
5 x 3:00 AMRAP, Resting 1:00 between:
AMRAP 3:
6 Burpees
8 Alternating Single Arm Squat Cleans
10 Lateral Over-And-Back DB Hops*
*New standard: Hopping over and back = 1 rep
STIMULUS
3 Minutes on 1 Minute off in these fast paced intervals
Since these are 3 Minute AMRAPs you’ll move back to the burpees following the lateral DB Hops
The goal is to choose rep schemes, weights, and variations that allows for 2+ rounds to be completed within the 3 minutes
Standard burpees today, hitting the chest on the ground and jumping with a full hip extension at the top
The Alternating Single Arm Squat cleans will start with both heads of the dumbbell in between the feet for each rep
We will alternate hands after every rep
For each lateral Db hop, over and back will count as 1 rep
Your score will be total rounds + reps for all 5 AMRAPs, enter each score separately and Wodify will add them together for a sum total
MOVEMENT VIDEOS
Single Arm Dumbbell Squat Cleans https://youtu.be/c-_Gw_BC-RI
Kansas City (No Equipment) (5 Rounds for reps)
5 x 3:00 AMRAP, Resting 1:00 between:
AMRAP 3:
6 Burpees
8 Odd-Object Squat Cleans
10 Lateral Over-And-Back Odd-Object Hops
STIMULUS
3 Minutes on 1 Minute off in these fast paced intervals
Since these are 3 Minute AMRAPs you’ll move back to the burpees following the lateral DB Hops
The goal is to choose rep schemes, weights, and variations that allows for 2+ rounds to be completed within the 3 minutes
Standard burpees today, hitting the chest on the ground and jumping with a full hip extension at the top
For each lateral odd-object hop, over and back will count as 1 rep
Your score will be total rounds + reps for all 5 AMRAPs, enter each score separately and SugarWOD will add them together for a sum total
MOVEMENT VIDEOS
How to create an Odd-Object https://youtu.be/babynjrLqbg