CrossFit Indian Trail – At Home
Warm-up
Warm-up (No Measure)
WARM-UP
2-3 ROUNDS:
30 Seconds Odd-object Deadlift
30 Seconds Wall Squats http://youtu.be/pktIjwNiuYE
20 Overhead Circles (10 Each Direction) http://youtu.be/aLOIxbfiyPQ
10 Inchworms http://youtu.be/gDweumAbvfQ
Metcon
Mashed Potatoes (3 Rounds for time)
On the 0:00…
Round #1:
5 Rounds of “Strict Cindy”
50 Single Dumbbell Power Cleans
On the 8:00…
4 Rounds of “Strict Cindy”
40 Dumbbell Goblet Squats
On the 16:00…
3 Rounds of “Strict Cindy”
30 Alternating Single Arm Squat Clean Thrusters
STIMULUS
This 3 part workout is scored separately, with the score being the sum of all three parts
Enter your 3 times and wodify will add them up for you
Choose weights and variations that enable you to complete each part in 5-7 minutes
You will rest the remainder of the 8 minutes until the next part begins
Each part begins on the 8 (0:00, 8:00, 16:00)
With 5+ minutes of work and 1-3 minutes of rest, these won’t be all out sprints, rather repeats at about 85-90% of your max effort
With rest built-in, let’s shoot for really large sets on the dumbbell movements
Power Cleans and squat clean thrusters will alternate each rep
1 round of ” Strict Cindy” is
5 Strict Pull-Ups
10 Push-ups
15 Air Squats
MOVEMENT VIDEOS
Single Dumbbell Power Clean https://youtu.be/JiodoFLKJWc
Alternating Single Arm Squat Clean Thrusters https://youtu.be/LSGyWhjctXk
Mashed Potatoes (No Equipment Version) (3 Rounds for time)
On the 0:00…
Round #1:
5 Rounds of “Sindee”
50 Odd- Object Ground to Shoulder
On the 8:00…
4 Rounds of “Sindee”
40 Odd-Object Squats
On the 16:00…
3 Rounds of “Sindee”
30 Odd-Object Thrusters
STIMULUS
This 3 part workout is scored separately, with the score being the sum of all three parts
Enter your 3 times and SugarWOD will add them up for you
Choose weights and variations that enable you to complete each part in 5-7 minutes
You will rest the remainder of the 8 minutes until the next part begins
Each part begins on the 8 (0:00, 8:00, 16:00)
With 5+ minutes of work and 1-3 minutes of rest, these won’t be all out sprints, rather repeats at about 85-90% of your max effort
With rest built-in, let’s shoot for really large sets on the odd-object movements
Odd-Object ground to shoulder will alternate shoulders each rep
1 round of “Sindee” is
10 Push-ups
20 Air Squats
MOVEMENT VIDEOS
Odd-object ground to shoulder https://youtu.be/XFG7MQU1uS0
Odd-object squats https://youtu.be/42UBogWGQGo
Odd-object thrusters https://youtu.be/qsHkVCkeab0
How to Create an Odd-object https://youtu.be/babynjrLqbg
Extra Credit
Metcon (No Measure)
4 Giant Sets, Not for Score:
:30s Single Leg Hold (left)
:30s Single Leg Hold (right)
:30s Bird Dog (left)
:30s Bird Dog (right)
Rest as needed between sets.
Single Leg Hold
Movement Demo – https://youtu.be/UowHMjlgFUo
Single leg focus, training hip flexor/midline strength
Be aware of our midline here… lock down the rib cage
Extend knee as best as we can, while maintaining engaged back (avoid hyperextension)
Bird Dog
Movement Demo — https://youtu.be/Cl0xiEXBpag
If right arm comes up, left leg comes up
Aim here is a straight line from raised fingers to toes
Get “as long” as we can here
Focus on keeping squared off at shoulders and hips – fight the rotation