CrossFit Indian Trail – At Home
Warm-up
Warm-up (No Measure)
WARMUP
1 Minute Active Spidermans https://youtu.be/tGxCop_0yRQ
40 Seconds Odd Object Deadlifts
1 Minute Frog Hops https://www.youtube.com/watch?v=VoIEWe3UfCY
40 Seconds Odd Object Russian Swings
1 Minute Mountain Climbers https://youtu.be/834tNnoe53A
40 Seconds Odd Object Push Press
Metcon
Grip and Rip (2 Rounds for time)
[On the 0:00]
For Time:
21 Burpees
1 Round of “Dumbbell DT”
18 Burpees
1 Round of “Dumbbell DT”
15 Burpees
1 Round of “Dumbbell DT”
12 Burpees
1 Round of “Dumbbell DT”
[On the 10:00]
For Time:
21 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
18 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
15 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
12 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
STIMULUS
DESCRIPTION
Part 1 of the workout is for time and begins on the 0:00
“Dumbbell DT” is to be completed with 2 Dumbbells and goes as follows:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
We’ll time cap Part 1 at 9 minutes to allow for at least 1 minute of rest before beginning part 2
Part 2 begins is also for time and begins on the 10:00
In this section, you’ll alternate between air squat hops over the dumbbell and 1 round of “Dumbbell DT”
There is no time cap for this part
Your score is the sum total of Part 1 + Part 2
DUMBBELL DT
You are ideally able to complete the hang power cleans and push jerks unbroken for each round of “Dumbbell DT”
If you only have heavier weights that do not allow for this, reducing the rep scheme to something like 9-6-3 can help you achieve the desired stimulus
If you only have 1 dumbbell available, complete one of the following options:
Option 1:
12 Single Dumbbell Deadlifts (6 Each Side)
9 Russian Dumbbell Swings (Hold 1 Head of Dumbbell)
6 Single Dumbbell Push Jerks (Hold Both Heads of Barbell)
Option 2:
12 Single Dumbbell Deadlifts (6 Each Side)
10 Single Arm Dumbbell Hang Cleans (5 Each Side)
8 Single Arm Dumbbell Push Jerks (4 Each Side)
AIR SQUAT HOPS
For the Air Squat Hops, you’ll complete an air squat on one side of the dumbbell, then jump laterally over weight
A rep is counted every time the feet hit on the other side of the bell
MODIFICATIONS
DUMBBELL DT
27 Kettlebell Swings (Equal Reps to “DT”)
Grip and Rip (No Equipment Version) (2 Rounds for time)
[On the 0:00]
For Time:
21 Burpees
1 Round of “Odd Object DT”
18 Burpees
1 Round of “Odd Object DT”
15 Burpees
1 Round of “Odd Object DT”
12 Burpees
1 Round of “Odd Object DT”
[On the 10:00]
For Time:
21 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
18 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
15 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
12 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
STIMULUS
DESCRIPTION
Part 1 of the workout is for time and begins on the 0:00
“Odd Object DT” goes as follows:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
We’ll time cap Part 1 at 9 minutes to allow for at least 1 minute or rest before beginning part 2
Part 2 is also for time and begins on the 10:00
In this section, you’ll alternate between air squat hops over the Odd Object and 1 round of “Odd Object DT”
There is no time cap for this part
Your score is the sum total of Part 1 + Part 2
When choosing a weight, you are ideally able to complete the hang power cleans and push jerks unbroken for each round of “Odd Object DT”
For the Air Squat Hops, you’ll complete an air squat on one side of the odd object, then jump laterally over weight
A rep is counted every time the feet hit on the other side of the object
Extra Credit
Metcon (No Measure)
Body Armor
3 Giant Sets:
:30 Seconds Bent Over Row Hold (Right)
:30 Seconds Bent Over Row Hold (Left)
:30 Seconds Overhead Hold (Right)
:30 Seconds Overhead Hold (Left)
Rest 1 Minute Between Sets
STIMULUS
DESCRIPTION
Today’s Body Armor is focused on isometric holds
Let’s choose weights that are challenging, but allow for unbroken 30 second holds
You can use one weight across or increase over the 3 sets
If you only have lighter weights available, lengthen out these holds to 45-60 seconds
If you only have heavier weights available, shorter these holds to 15-25 seconds
There is no rest between each movement, but 1 minute of rest between rounds